09/16/2022

15
Sep

09/16/2022

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

KB Arm Bars (No Measure)

3 sets x 10 reps

As part of general warm up.

Single Arm Upright Row (3 x 10)

As part of warm up.

Single Arm Upright Row (3 x 10)

As part of warm up.

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

4 Bar MU’s

6 TGU’s (50/35)

8 Ring Push Ups

Metcon (AMRAP – Rounds and Reps)

45 North at home

15 min AMRAP

4 Bent over flys

6 Turkish get ups w/odd object

8 Push ups