17
May
05/18/2020
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)
6 Rounds For Time
20 Air Squats
15 Ground to Overhead w/plate (45/35)
10 Burpees To Plate
30 Russian Twists w/plate (45/35)
Metcon (Time)
BODY WEIGHT BURN:
6 Rounds For Time
20 Air squats
15 Odd Object Ground to Overhead
10 Burpees
30 Alternating leg V-Ups
