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
Metcon
Metcon (AMRAP – Rounds)
Every 3 minutes for 7 sets:
Suicide
30 Double Unders
45 Second Plank Hold on Elbows
the last leg of the suicide is at the mailbox
If you run out of time either treat it as an amrap or finish the round you are on and wait to start the next one
Post wod Mobility
couch stretch
cobra
calves against the wall