5/31/17

CrossFit 45 North – CrossFit

Warm-up

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Midline (No Measure)

Alternating Tabata Planks on Elbows and Hollow Holds – 16 rounds

Metcon

Metcon (8 Rounds for reps)

8 Rounds

2 min:

Run 1 Lap

Remaining time max rep double unders

rest 1 minute

8 Rounds

RX+

1 Min Air Assault Bike

1 Min DU

rest 1 minute

Max Cals + Max DU

Post wod Mobility

couch stretch

calves against the wall