7/14/16

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)

Inverse Tabata

Work 10 Seconds; rest 20 seconds

8 round of L- sit holds

Regular Tabata

8 Rounds of Shoot Throughs

Metcon (Time)

3 Rounds for Time

Run 800 Meters

2 Lap Sandbag Carry

RX+

3 lap sandbag carry

Post wod Mobility

Prayer stretch

couch stretch