10
Sep
09/11/2019
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:
400m Run
21 Front Squats (115/75)
21 Pull Ups
400m Run
15 Front Squats (125/85)
15 Pull Ups
400m Run
9 Front Squats (135/95)
9 Pull Ups
**RX+: Add 3,2,1, Bar MU**
25 Min Cap
BWB: Metcon (Time)
For Time:
400m Run
21 Goblet Squats (55/35)
20 KB Rows (10/arm)
400m Run
15 Goblet Squats
14 KB Rows (7/arm)
400m Run
9 Goblet Squats
8 KB Rows (4/arm)
**18 Min Cap**
