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13
Oct

10/13/16

CrossFit 45 North – CrossFit

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

Metcon (Time)

Complete the following in any order:

40 Cal assault bike //// 50 on air dyne

100 DU’s

Run 1 mile

Row 500m

Run 1 mile

Row 500m

100 DU’s

Mob:

Pigeon

Hamstrings on box

Roll calves

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