07/13/2021

CrossFit 45 North – CrossFit

View Public Whiteboard

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)

5 RFT

5 Power Clean & Jerks (135/95)

10 Pull Ups

400m Run

1 Rope Climb

RX+:

(155/105)

C2B

Legless Climbs

Metcon (Time)

45 North at home:

5 RFT

5 Odd object Ground to overhead

10 Odd Object Bicep curls per arm

400m Run