04/20/2021

19
Apr

04/20/2021

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

Reverse Tabata Holds (16 rounds total. )

10 seconds work; 20 seconds rest.

You will do 8 rounds holding chin over bar. You may use the band for assistance.

You will do another 8 rounds of reverse Tabata in static hang.

20/20 Vision (Time)

200m Run

20 Power Cleans (125/85)

10 C2B

20 Lateral Burpees

200m Run

20 Power Cleans

10 C2B

20 Lateral Burpees

200m Run

RX+ Assault Bike 12/9 Cals

Metcon (Time)

45 North at Home:

2 RDS for time:

200m Run

20 Odd object hang power cleans

20 bent over rows w/ object

20 Burpees