04/18/2019

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

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.