CrossFit – Wed, Apr 12

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

Unweighted Bulgarian Split Squats (No Measure)

2 sets x 10 Reps per leg

Skill Day!! (Time)

For Time:

21-15-9

HSPU

Pistols (per leg)

Ring Dips

RX+ Strict HSPU + Dips

45 North at Home (Checkmark)

For Time:

21-15-9

Push ups

Lunges (per leg)

Box Dips