01/02/2020

CrossFit 45 North – CrossFit

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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

Week1: Shoulder Press (5×3)

At 60% of 1RM

Metcon (Time)

4 RFT

400m Run

30 Ball Slams (40/20)

20 Power Cleans (95/65)

10 HSPU

25 Min Cap

RX+: (115/75)
If we are short on Slam balls, some may choose to go in a different order.

BWB: Metcon (Time)

4 RFT

400m Run

30 Flying Lunges

20 DB Hang Power Cleans (35/25)

10 DB Press (35/25)

25 Min Cap