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)
Reverse Tabata L sit holds and Pass throughs 16 rounds
Metcon
Metcon (AMRAP – Reps)
6 Min AMRAP
10 Hip Extensions (Do not do these fast)
10 Pistols Per Leg
10 Inverted ring rows (feet elevated so body is horizontal)
rest 3 minutes
6 Min AMRAP
10 Ab Rollouts with Barbell
10 Lunges Per Leg
10 Inverted ring rows (feet elevated so body is horizontal)
Scale with feet on ground
Post wod Mobility
figure 4
floor herkie
pigeon