6/21/17

Announcements

5 YEAR ANNIVERSARY PARTY – JUNE 24th!!! Starts at 11 am!
We would love for you to join in on the friendly comp as well. $20 gets you a shirt and fun!
NO CLASS/OPEN GYM!!

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

Metcon

Metcon (Time)

Teams of 2:

400m run together

30 thrusters (95/65)

40 KBS (55/35)

30 T2B

400m Run together

20 Thrusters (105/75)

50 KBS (55/35)

30 T2B

400m run together

15 Thrusters (135/95)

60 KBS

30 T2B

400m run together

Can’t start work until both people are back

RX+

Teams of 2:

400m run together

30 thrusters (95/65)

40 KBS (55/35)

20 T2B

10 Bar MU

400m Run together

20 Thrusters (105/75)

50 KBS (55/35)

20 T2B

10 Bar MU

400m run together

15 Thrusters (135/95)

60 KBS

20 T2B

10 Bar MU

400m run together

Can’t start work until both people are back

Cash out: 120 band pullaparts