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
Metcon
Metcon (AMRAP – Reps)
25m EMOM
1 – 14/12 Cal Row
2 – 10 T2B
3 – 12 Alt. DB Hang Clean and Jerks 50/35
4 – 1:00 Wall Sit
5 – Rest