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)
Inverse Tabata
Work 10 Seconds; rest 20 seconds
8 round of L- sit holds
Regular Tabata
8 Rounds of Shoot Throughs
Metcon (Time)
3 Rounds for Time
Run 800 Meters
2 Lap Sandbag Carry
RX+
3 lap sandbag carry
Post wod Mobility
Prayer stretch
couch stretch