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
Accessories
Weighted Glute Bridges (15-15-15)
3×10-15 reps
These are with a barbell.
Metcon
Metcon (AMRAP – Reps)
18m EMOM
1. 1 Ring or Bar Muscle Up
2. 3 Deadlifts 315/225
3. 40 Double Unders
– Add 1 rep to everything each new set
– If doing C2B Pullups or Pullups start with 2 and double each round