17
Apr
04/18/2019
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
Metcon (Time)
5 RFT
200m Sand bag run/carry
(pick your weight)
7 Ring Push ups
7 Pull Ups
RX+: C2B
BWB: Metcon (Time)
5 RFT
200m Sandbag carry
7 Hand Release Push Ups
7 Bent Over Rows w/DB (7/arm)
Metcon (Time)
Cash out :
Accumulate 2 mins wall sit with sandbag. BWB = wall sit no sandbag.
