10/24/2019
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 (Time)
50 KBS
25 Burpees to Target
40 KBS
20 Burpees to Target
30 KBS
15 Burpees to Target
20 KBS
10 Burpees to Target
10 KBS
5 Burpees to Target
RX:(55/35)
RX+: Finish with 5 Burpee bar MU’s instead of target.
BWB: Russian swings/No target burpees.
Metcon (Time)
50 KBS
25 Burpees to Target
40 KBS
20 Burpees to Target
30 KBS
15 Burpees to Target
20 KBS
10 Burpees to Target
10 KBS
5 Burpees to Target
RX:(55/35)
RX+: Finish with 5 Burpee bar MU’s instead of target.
BWB: Russian swings/No target burpees.
