03/29/2022

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

Tempo Pull-ups (5×3)

Pull up to the with chin above the bar – hold for 3 seconds, lower down in 3 seconds

Metcon (Time)

2 RFT

100 DU’s

50 Alternating DB Snatch (50/35)

25 Pull Ups

Metcon (Time)

45 North at Home

2 RDS

100 Jump Rope

50 Ground to Overhead w/odd object

25 Odd object rows