17
Feb
02/18/2020
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
Week3: Pull-ups (No reps,no score)
Spend 15-20 minutes going over pull up and MU progressions. Coaches choice.
Metcon (Time)
4 RFT
400m Run
200m Farmers Carry (50/35)
BWB: Metcon (4 Rounds for time)
4 RFT
400m Run
Rest 1:1
