09/28/2020

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

Warm-up (No Measure)

Spend 20 mins T2B clinic.

Coaches choice, drills and skills!;)

Metcon (Time)

For Time:

50 Power Snatches (55/75)

EMOTM (including 1st min) 5 T2B

10 Min Cap

RX+:

10 T2B each minute