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
Single Leg Deadlift (3 sets x 10 reps per leg)
Use Kettlebell in opposite hand, keep unweighted leg straight
Midline (No Measure)
Alternating Tabata
shoulder taps in plank
knee tucks while in plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
Run 1 Lap
10 – 180 degree burpees
15 GHDS
Post wod Mobility
couch stretch
cobra
calves against the wall