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

Band Pull Aparts (No Measure)

Coupled with Bullet proof shoulders. You will do 10 pull aparts between each movement of bullet proof shoulders.

Metcon (Time)

45 North Endurance!


400m max effort run + max effort C2B Pull Ups.

May modify with a machine inside. RX will be running.

**At home WOD is the same today. Minus the pulling. And add a rest as needed between 400m efforts **


Bar or Ring MU instead of C2B

Note C2B reps in comments