6
Nov
11/07/2019
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)
200m Run
20 KBS (55/35)
400m Run
30 KBS (55/35)
600m Run
40 KBS (55/35)
800m Run
50 KBS (55/35)
Time Cap 16 Minutes
BWB Peeps do Russian Swings
