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
Everyday Warrior Battle Series 2016 WOD 4 “Cindy Archibald” (Time)
“Cindy Archibald”
4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats
Scaled and Masters Scaled:
Weight: 65/45lbs
Jumping Pullups
Masters
Weight: 135/85lbs
Post wod Mobility
Doorway stretch
Figure 4 on wall
Cobra