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
10 Cal Row Repeats (5 Rounds for time)
Row 10 calories as fast as possible; rest 1 minute
repeat x 5
Metcon (Time)
60-54-48-42-36-30-24-18-12-6 DU
40-36-32-28-24-20-16-12-8-4 GHDS
20-18-16-14-12-10-8-6-4-2 Pullups
time cap: 16 minutes
Post wod Mobility
forearms
cobra
calves against the wall