6/8/17

CrossFit 45 North – CrossFit

Warm-up

Metcon

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)

3 sets

10 Hip Extensions

10 Ab Rollouts

Metcon (Time)

4 Rounds

Run 400 meters

20 GHDs

20 Yoga ball Tucks (heels on ball)

cash out – 120 band pull aparts

Post wod Mobility

pigeon

couch