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)
Reverse Tabata L sit hold – 12 second work; 18 second rest x 8 Rounds
Then
Alternating between Ring Supports and Planks on elbows (8 rounds each): 20 second work, 10 second rest
Metcon
Metcon (Time)
5 sets
Run 1 lap
Rest 45 seconds
after last set rest 2 min
4 sets
Run 2 laps
Rest 1:15
after last set rest 2 min
2 sets
Run 3 laps
Rest 1:30
Cash out: 3 min pinch grip with 15lb plates
Post wod Mobility
Calves
Hamstrings
FIgure 4