WOD

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)

2 laps of overhead plate carry 45/35

The weight is a guide not the purpose – cueing midline stability with dynamic movement

Metcon

Metcon (Time)

3 RFT

2 x TGU (55/35)

10 x Burpee Box Jump Over 24/20

4 x TGU

20 x Kettlebell Snatch

4 x TGU

10 x Burpee Box Jump Over

2 x TGU

Time Cap: 30 min

RX+

30/24

Post wod Mobility

arm bar with kettelbell

cobra