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)
8 round total
Tabata Ring Support and Planks (4 rounds of each alternating)
Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
Buy in:
50 Box Jump Overs
40 GHDS
30 Front Squats at 40% of 1RM
in Remaining time:
AMRAP
Row 200 meters
14 Alternating Pistols
Front Squat must be taken from the ground
Score is total reps of the row/pistol combo (200 meters is 2 reps)
Post wod Mobility
figure four on the wall
pigeon