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
Unweighted Bulgarian Split Squats (No Measure)
3 sets x 10 reps each leg
Midline (No Measure)
8 Rounds Reverse Tabata
L sit
8 Rounds Regular Tabata:
OH Hold with Plate
OH plate hold with flat palms; cannot grab the sides of the plate – try to go heav
Metcon
Metcon (3 Rounds for time)
25 Cal Row
rest 1:1
20 Cal Row
rest 1:1
15 Cal Row
rest 3 minutes
repeat x 3 (25-20-15x 3)
RX+: assault bike
record time it takes to complete the 25-20-15 each round; do not include the 3 min rest
Post wod Mobility
cobra
pigeon