08/09/2021
CrossFit 45 North – CrossFit
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)
For time:
*4 RDS*
15/12 Cal Row
3 Clusters (95/65)
3 HSPU’s
*3 RDS*
15/12 Cal Row
3 Clusters (Add 10lbs)
3 HSPU’s
*2 RDS*
15/12 Cal Row
3 Clusters (Add 10lbs)
3 HSPU’s
*1 RD*
15/12 Cal Row
3 Clusters (Add 10lbs)
3 HSPU’s
RX+
Deficit HSPU’s (45/25 plates)
Cluster= Squat Clean Thruster
Metcon (Time)
45 North at Home:
For Time:
4 RDS
200m Run
3 Odd object Thrusters
3 Push ups
3 RDS
200m Run
3 Odd object Thrusters
3 Push Ups
2 RDS
200m Run
3 Odd object Thrusters
3 Push ups
1 RD
200m Run
3 Odd object Thrusters
3 Push Ups
