07/23/2019

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

Week3: Bench Press (3×3)

Increase from last week.

Pendlay Row (3×8)

Alternate Between bench sets.

Metcon (Time)

10 RFT

10 Push Press (75/55)

10 Pull Ups

10 Bar Facing Burpees
20 Min Cap

BWB: Metcon (Time)

10 RFT

10 DB Push Press (25/15)

10 Ring Rows

10 Burpees
20 Min Cap