03/02/2020

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

Metcon (5 Rounds for time)

5 RDS; each for time:

15/10 Cal Row

7 Busters (50/35)

15/10 Cal Row

**Rest 2 minutes between rounds**

Buster: DB burpee directly into a squat clean thruster.

BWB is the same today.