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 (Time)
Buy in:
1200m Row
50-40-30-20
Burpees to Target
Russian KB Swings 2/1.5)
Each break on swings is a penalty of 20 airsquats
RX+ 88/72lbs
Time Cap: 25 minutes
Post wod Mobility
cobra
doorway stretch