CrossFit – Fri, Dec 9
Announcements
Christmas party! December 10th, 5-7pm at Park lanes bowling alley! Friends and family welcome. See you all there!
Everyday Warrior Battle of the Boxes 12/31-1/7 Ask a coach for details and go to everyday-warrior.org to sign up!
CrossFit 45 North – CrossFit
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 (4 Rounds for time)
4 RDS each for time:
21/16 Cal Bike
16 Alternating leg V-Ups
9 Hang Power Cleans (135/95) RX+(155/105)
1:00 min Unbroken wall sit
**Rest 90 Seconds between rounds**
45 North at home (Checkmark)
4 RDS each for time:
400m Run
16 Alternating leg V-Ups
9 Odd object cleans
1:00 unbroken wall sit