9/20/17

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

Unweighted Bulgarian Split Squats (No Measure)

3 sets x 12 reps @21X1

Metcon

Metcon (AMRAP – Reps)

24 Min AMRAP

Partner Workout

1 barbell always has to be back racked

Partner A Run 400 Meters while Partner B will hold the bar on their back

Partner A and B will synchro squat together 15 reps

** Partner A will do airsquats, Partner B will do Backsquats

Partners then switch

Synchro squats – must be at the bottom together and the top together

Runs do not count in the score for reps they are a buy in into each round

135/95

Post wod Mobility

floor herkie

cobra