CrossFit – Thu, Dec 22 – CrossFit 45 North

Announcements

Everyday Warrior Battle of the Boxes 12/31-1/7 Ask a coach for details and go to everyday-warrior.org to sign up!

Nutrition Seminar! Saturday 1/7/23 at 10:30a with Coach Jaime. Come learn about food and fitness 🙂 $10 member price, $20 non member price.

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)

6 RFT

400m Run

*Max unbroken Pull ups*

25 Burpees to Plate (45lb)

**Time Cap 35 minutes**

RX+

Your choice; max strict Pull ups, or max C2B
Note biggest pull up set in comments if you wish. If you get a PR, write it on the board! Ring that bell!

***Due to the weather, if too icy out, sub bike, row or ski.***

45 North at Home (Checkmark)

6 RFT

400m Run

10 DB Rows (5/arm)

25 Burpees