07/30/2021

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 (Time)

10 RFT : 35 Min Cap

6 Hang Power Snatch (75/55)

12 lateral Burpees over bar

200m Run

6 HSPU’s

RX+

(95/65)

Every other round strict HSPU’s

Metcon (Time)

45 North at home:

10 RFT

6 Hang Power DB Snatches or odd object

12 Burpees

200m Run

6 Pike Push ups