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 – Tabata Hollow Hold
Metcon
45 North Anniversary (Time)
45 front rack lunges (115/75) ~ Every drop= 10 push ups
20 hollow rocks(2:1)
45 Front squats (115/75) ~ Every drop= 10 sidewinders
20 Supermans
45 Push Press (115/75) ~ Every drop= 10 mt climbers (1:1)
Post wod Mobility
Figure 4
floss hips and shoulders