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
Reverse Tabata Holds
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.
Last Murph-ish Prep
10 Pull Ups
20 Push Ups
30 Air squats
RX+: Weight vest if you have it.
**At Home WOD is the same today, just sub in bent over rows or flies for the pull ups.**