06/17/2021

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 (5 Rounds for reps)

In a 6 minute window:

Run 800m

Max Bear Crawls (down one way = 1 rep)

Repeat for a total of 2 RDS. Rest 2 Mins between each 6 minute interval.

In a 4 Minute window:

400m Run

Max Gorilla Box Jumps (24/20)

Repeat for a total of 3 RDS

Rest 2 Mins between each 4 minute interval.

This WOD is a total of 5 RDS. Each RD is scored for REPS.

At home wod is the same today. 50′ Bear crawl, and max step overs instead of gorilla box jumps.