03/25/2021

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

Week4: Split Jerk (5×2)

Increase from last week.

Metcon (AMRAP – Reps)

EMOTM 20 mins

Odd: 10 S2OH (95/65)

Even: 15 KBS (55/35)

Metcon (AMRAP – Reps)

45 North home:

20 Minutes Every minute on the minute

Odd: 10 Odd object shoulder to overhead

Even: 15 Odd object Russian swings