Call Us: (971) 245-6398 | Email Us

8
Apr

4/8/16

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

Midline (No Measure)

Handstand Holds – 3 sets of 35 seconds

scale with wall walks for the same duration

Metcon

Metcon (Time)

1 Suicide Sprint (equal distances from second garage door to mailbox)

5 OHS 135/95

rest 30 seconds

repeat x 7

RX+: 155/105

Cash out – 150 DU

Post wod Mobility

Couch stretch

Pigeon

Doorway

Leave a Reply