5
Jun
06/06/2019
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
Metcon (Time)
4 RFT
300m Row
30 Plate Ground to OH (45/35)
30 OH Lunges
BWB: Metcon (Time)
4 RFT
300m Row
30 Plate Ground to OH (25/15)
30 Lunges with plate
Cash Out
Accumulate 2:00 mins Plate pinch. Plate in both hands (25/15)
