10/27/17

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)

3 sets x 30 second Handstand Holds

Midline (No Measure)

3 sets:

10 Ab Rollouts

10 Hip Extensions @3113

Metcon

Metcon (Time)

10 Rounds for time

30 Double Unders

7 Chest to Bar Pullups

5 Strict HSPU

1 Bar MU

rest 30 seconds

Time Cap: 20 min

RX+

Unbroken Chest to Bar

3 Bar MU

if you get capped, add up reps left and add it to 20 min