10/16/17
Announcements
Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm
Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.
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)
8 round reverse tabata l-sit hold
Metcon
Metcon (4 Rounds for time)
Run 400 meters
30/20 Cal Row
10 Burpees over rower
rest 2 minutes
repeat x 4
6 min time cap each round
if you finish early, it is extra rest
Record time each round; goal is to stay the same
RX+
15 Burpees
Post wod Mobility
cobra
figure
calves against the wall
