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
Unweighted Bulgarian Split Squats (No Measure)
3 sets x 10 reps per leg @22X1
Midline (No Measure)
Tabata Plank on Elbows 8 rounds
Metcon
Metcon (Time)
5 Sets
Run 400 meters
20 Lateral Box Jump Overs 24/20
100 Foot Farmer Carry 2/1.5 each arm
rest 2 minutes
Post wod Mobility
Couch stretch
Cobra
Forearms on floor