03/14/2019

CrossFit 45 North – CrossFit

View Public Whiteboard

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

Bent Over Reverse Flyes (5×8)

Metcon (Time)

4 RFT:

20 cal row

20 Ab mat sit ups

4 TGU (2/arm) (55/35)

Time Cap 15 mins