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17
Aug

8/17/16

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

Unweighted Bulgarian Split Squats (No Measure)

3 sets x 10 reps each leg

Midline (No Measure)

8 Rounds Reverse Tabata

L sit

8 Rounds Regular Tabata:

OH Hold with Plate

OH plate hold with flat palms; cannot grab the sides of the plate – try to go heav

Metcon

Metcon (3 Rounds for time)

25 Cal Row

rest 1:1

20 Cal Row

rest 1:1

15 Cal Row

rest 3 minutes

repeat x 3 (25-20-15x 3)

RX+: assault bike
record time it takes to complete the 25-20-15 each round; do not include the 3 min rest

Post wod Mobility

cobra

pigeon

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