CrossFit – Thu, Apr 6

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