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
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:
**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.
45 North at home:
10 Bent over rows w/object
10 Sit Ups
10 alternating high knees