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

Band Pull Aparts (No Measure)

20 reps in between each movement in bullet proof shoulders.

Metcon (AMRAP – Reps)

10 RDS for Reps

**Spend No more than 30 Minutes to complete**

Max effort combo:

Pull Up+T2B

**When you break, complete a 200m run for a total of 10 rounds.**

—–Rest 1 Minute between rounds——

Break= coming off the bar. You can hang out there as long as you like.

Score is total reps of the combo. Pull Up+T2B= 1 Rep.

Metcon (Time)

45 North at home:

10 RFT

10 Bent over rows w/object

10 Sit Ups

10 alternating high knees