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)
Tabata 16 rounds total
Box Jumps alternating with Hollow Holds
Metcon
Metcon (Time)
27 Cal Row
27 Burpees over Rower
21 Cal Row
21 Burpess
15 Cal Row
15 Burpee Box Jumps 24/20
9 Cal Row
9 Burpee Box Jump Overs
RX+ 30/24
Post wod Mobility
cobra
floor herkie