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 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 heavy
Metcon
Metcon (2 Rounds for reps)
AMRAP 7 Minutes:
25 Double Unders
5 Bar MU
rest 2 minutes
AMRAP 7 Minutes:
25 Double Unders
7 Ring Dips
Scale for Bar MU:10 Banded PVC Pipe Pulldowns while sitting on knees
RX Requirement;
1. Full extension at the top of the rings
2. Shoulders touch the top of the rings
Post wod Mobility
sleeper stretch
doorway stretch
calves