Announcements
“Better Than I Deserve” this Saturday 8 am – come show your support for our Everyday Warrior, Stephen!
This will replace the 7 am Class WOD
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 (Weight)
20 Min:
Every 2 min on the 2 min:
Odd Set: Cindy
Even Set: 2 Hang Clean and Split Jerks (yes full squat clean)
5 Total sets of 2 HC and Jerks: 5 weight increases
Record Heaviest weight lifted
Cindy:
5 Pullups
10 Push ups (focus on form)
15 Airsquats (focus on form)
Body Weight Burn
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats