05/18/2020

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)

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