11/4/15

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

Tabata Ring Support Holds

Metcon (2 Rounds for reps)

Partner:

One person will complete as many American Swings (53/35) as possible while the other partner rows 15 calories. Then switch.

This will go on for 7 minutes

rest 5 minutes

then

one person will complete as many Power Cleans at 155/105lbs while the other partner rows 20 calories. Then switch. This will go on for 10 minutes

Post wod Mobility

cobra

forearms on the floor