ST. PATTY’s DAY

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)

4 Rounds

Run 2 laps

20 DB Snatch -Alternating 45/35

10 Burpee Broad Jump

Post wod Mobility

hamstrings on a box

psoas against the rig