03/11/2021

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 (Distance)

45 North Endurance!

3 RDS Row for Distance

2 Min moderate pace; 20 sec rest.

90 seconds moderate; 15 sec rest.

1 Min fast; 10 Sec rest.

:30 seconds @100%; Rest 3 Minutes.

Metcon (Time)

45 North at Home:

Run 2 mins moderate pace; 1 minute walk.

Run 90 Seconds moderate pace; 1 minute walk

Run 1 Min Fast; :30 second walk.

Repeat this pattern until you have completed 2 miles.