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12
Jan

1/12/17

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

Metcon

Metcon (Time)

Buy in:

1200m Row

50-40-30-20

Burpees to Target

Russian KB Swings 2/1.5)

Each break on swings is a penalty of 20 airsquats

RX+ 88/72lbs

Time Cap: 25 minutes

Post wod Mobility

cobra

doorway stretch

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