1/10/19

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

Push Jerk + Split Jerk (1-1-1-1-1-1)

6×1 Push Jerk + Split Jerk (Building)

Work to a heavy complex.

Metcon (Time)

For Time:

50-40-30-20-10 Abmat Sit ups

Or

25-20-15-10-5 GHD Sit ups

25-20-15-10-5 Thrusters 75/55