5
Apr
CrossFit – Thu, Apr 6
Announcements
Sign up for the Everyday Warrior online Battle Series! Ask a coach for the link! WOD for a cause<3
Double Under clinic with Coach Justin! Saturday 4/22
Mobility Seminar with Doctor Ajay! Sunday 4/30
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 (Time)
5 RFT
15 Power Snatch (75/55)
1 Round of “Cindy”
Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
RX+ Strict Pull Ups
45 North at Home (Checkmark)
5 RDS
15 Ground to overhead w/odd object
5 DB Rows
10 Push ups
15 Air squats