4
Feb
02/05/2020
CrossFit 45 North – CrossFit
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
Lateral Dumbbell/Plate Raises
Standing tall, lift arms out laterally; palms will face the floor
Metcon (3 Rounds for time)
3 RFT
You will have 4 mins to complete each round. Resting only if you complete the work in that 4 minute window.
400m Run
10 Power Cleans (135/95)
RX+: (155/105)
BWB: Metcon (3 Rounds for time)
3 RFT
400m Run
DB Power Cleans (50/35)
**Done the same way as the metcon**
