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)
Handstand Holds – 3 sets of 35 seconds
scale with wall walks for the same duration
Metcon
Metcon (Time)
1 Suicide Sprint (equal distances from second garage door to mailbox)
5 OHS 135/95
rest 30 seconds
repeat x 7
RX+: 155/105
Cash out – 150 DU
Post wod Mobility
Couch stretch
Pigeon
Doorway