15
May
05/16/2019
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
Behind the Neck Split Jerk (4×2)
Jerk but behind the neck
Increase from last week.
Split Jerk (3×1)
Increase from last week.
BWB: Metcon (Time)
16-12-8-4
Ball Slams (40/20)
Seated DB Press (choose weight)
400m Run after each round
Time cap 20 Mins
Metcon (Time)
16-12-8-4
Alternating DB Snatches (50/35)
HSPU
400m Run after each round
Time Cap 20 Mins
