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
Row 600 Meter Time Trial (Time)
As hard as possible
Metcon
Metcon (Time)
Baby Amanda
9-7-5
Squat Snatch 115/75
Ring DIps
5-3-1
Bar MU
RX+
Amanda
9-7-5
Squat Snatch 135/95
Ring MU
TIme Cap: 12 minutes
Post wod Mobility
Doorway stretch
cobra
pigeon