Happy 4th Year Anniversary!

CrossFit 45 North – CrossFit

Warm-up

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

Midline (No Measure)

8 Rounds – Tabata Hollow Hold

Metcon

45 North Anniversary (Time)

45 front rack lunges (115/75) ~ Every drop= 10 push ups

20 hollow rocks(2:1)

45 Front squats (115/75) ~ Every drop= 10 sidewinders

20 Supermans

45 Push Press (115/75) ~ Every drop= 10 mt climbers (1:1)

Post wod Mobility

Figure 4

floss hips and shoulders