07/23/2020

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 (2 Rounds for reps)

AMRAP 8 Mins

1 Pull up/T2B combo

10 DU’s

100m Sprint

**Rest 2 Mins**

Repeat AMRAP for 8 mins

**Add 1 rep to the combo each round. DU’s go up by 10

each round**

Combo:

1 Pull up plus 1 T2B unbroken.