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

For the Bro’s (Time)

50 Reps DB Complex

1 Rep=

Lunge left

Lunge Right

Hammer Curl Left

Hammer Curl Right

Hang Power Clean

Strict Press

*You will use 2 DB’s for this. Pick a challenging weight. Note DB weight in comments. Aim to keep this in the 20-30 minute range at most.

At home wod is the same today.