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

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.

Metcon (Time)

Last Murph-ish Prep

4 RFT:

400m Run

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.**