09/03/2020

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

Week4: Bench Press (1×1)

Work to a heavy single.

Metcon (AMRAP – Reps)

8 RDS:

Every 90 seconds:

200m Sprint

Max Ring Push ups

**Rest 30 secs**

Score is total reps. Run counts as 1 rep.

Metcon (AMRAP – Reps)

Outside WOD:

8 RDS:

Every 90 secs:

200m Sprint

Max HR Push Ups

**Score is total reps. Run counts as 1 rep.**