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

Week2: Benchpress (4×3)

Eccentric Chest to Bar (4×2)

jump up as high as possible and slowly lower down

could use a very light band to accomplish this as well to scale (or ask coach for other scaling options. indicate in notes which you did

weight to record is 0

Metcon (Time)


300m Row

15 Devils Press (35/25)
BWB is the same today. Just go lighter.