9/28/17

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)

Accumulate 2 min Ass To Grass Goblet squat hold – 55/35

Weightlifting

Clean (EMOM 10 min 1 rep @ 80%)

Metcon

Metcon (Time)

5 Rounds

10 Toes to Bar

20 Double KB Power Clean 55/35 each arm

10 GHDS

RX+

15

20

15

Time Cap: 12 Minutes

Post wod Mobility

Doorway stretch

Cobra