1/29/16 – CrossFit 45 North

CrossFit 45 North – CrossFit

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

3 Rounds

50 Double Unders

40 Traveling Flying Lunges

30 GHD Situps (or regular situps)

20 Bupree Box Jump Overs

RX+ 10 MU

Time Cap 20 Minutes

prayer stretch

Couch stretch