02/25/2021
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
Metcon (AMRAP – Reps)
For Reps:
AMRAP 7 Mins
800m Run
AMRAP KB Snatch (55/35) in remaining Time
**Rest 3 Mins**
AMRAP 6 Mins
800m Run
AMRAP KB Snatch
**Rest 3 Mins**
AMRAP 5 Mins
800m Run
AMRAP KB Snatch
You will Run as your buy in then KB Snatch for the remainder of your work window. Score is your TOTAL number of KB Snatches.
Everyone must run unless you are injured. If you cannot snatch due to mobility or injury, sub in KBS.
Metcon (AMRAP – Reps)
45 North at Home
In a 6 minute window:
800m Run
Then max Ground to overhead with object or weight.
Repeat for a total of 3x. Your score is your TOTAL reps of ground to overhead.
