15
Sep
09/16/2020
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 (AMRAP – Rounds and Reps)
Death by Clean+Jerk
EMOTM until failure:
1 C&J (125/85)
2 C&J
Etc…..
Add one rep each minute until failure. Can be a power clean.
RX+:
(135/95)
