01/29/2021

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
Complete 2x through

Metcon (Time)

4 RFT

500m Row

5 Push Press (135/95)

15 GHD Sit Ups

Metcon (Time)

45 North at Home!

4 RFT

400m Run

5 Odd object Push press

15 Sit Ups