06/26/2019

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

Overhead Squat (2×2)

Increase from last week. Perform max reps on set 2.

Metcon (Time)

For Time:

11-9-7-5-3

OHS (115/75)

400m Run + 1 Rope climb after each set

RX+: (135/95)

BWB: Metcon (Time)

11-9-7-5-3

OHS ( 75/55)

400m Run+1 Rope climb after the first 3 rounds only.