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4
Dec

12/4/14

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)

Row 200m

20 Burpees over the Erg

rest 1 min

Row 300m

18 Burpees over the erg

rest 1 min

Row 400m

16 Burpees over the erg

rest 1 min

Row 500m

14 Burpees over the erg

rest 2 min

Row 600 m

12 Burpees over the erg

rest 2 min

Row 700m

10 Burpees over the erg

rest 2 min

Row 800 m

8 Burpees over the erg

Cash out: 30 Hip Extensions

Post wod Mobility

Cobra

Psoas against the rig

Doorway stretch

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