CrossFit – Tue, May 23

Announcements

Memorial Day Murph 5/29 – 9a only

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 (Checkmark)

For quality; pre WOD:

30 TGU

Metcon (Time)

For Time:

20-18-16-14-12…….2 Alternating Pistols

1-2-3-4-5…..10 Strict Ring Dips

45 North at Home (Checkmark)

For Time:

20-18-16-14-…….2 Alternating lunges

1-2-3-4-5…..10 Eccentric Push ups (3 second count down)