CrossFit – Fri, Dec 9 – CrossFit 45 North

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