06/20/2022
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
Anniversary Mash Up (3 Rounds for reps)
6 Min AMRAP
30 Russian KBS (55/35)
20 Box Jumps (24/20)
12/10 Cal Row
**Rest 4 minutes**
6 Min AMRAP
20-18-16-14…..etc.
Wall Balls (20/14) 10′ line
Burpees
**Rest 4 Mins**
6 Min AMRAP
10 Alternating DB Snatches (50/35)
30 DU’s
10 years open this month!!!!!!
THANK YOU!!!
Metcon (3 Rounds for reps)
45 North at home:
6 Min amrap:
30 Russian swings
20 Step ups
100m Run
*4 min rest*
6 Min am rap
10 Odd object thrusters
10 Burpees
*Rest 4 minutes*
6 min amrap
10 odd object ground to overhead
30 Jump Rope
