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
Unweighted Bulgarian Split Squats (No Measure)
3 sets of 15 per leg
Metcon
Metcon (Time)
1,200-meter run
75 pull-ups
800-meter run
50 pull-ups
400-meter run
25 pull-ups
RX+
1,200-meter run
75 pull-ups
800-meter run
50 chest to bar PU
400-meter run
12 Bar MU