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15
Jan

1/5/16

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)

10 Shoulder to OH 95/65

2 Rope Climbs

21 HSPU

21 Burpees to Target

10 Shoulder to OH

2 Rope Climbs

15 HSPU

15 Burpees to Target

10 Shoulder to OH

2 Rope Climbs

9 HSPU

9 Burpees to Target

Time Cap 17 Min

Cash out

L sit – accumulate 1 to 2 minutes

Post wod Mobility

doorway

cobra

prayer stretch

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