11/13/2020

CrossFit 45 North – CrossFit

View Public Whiteboard

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

Week4: Push Press (1×1)

Work to a heavy single, then transition into the Push jerk.

Wek4: Push Jerk (1×1)

Work to a heavy single.

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

Accumulate 1:00 minute hang on Rig

200m Row

4 Alternating TGU (55/35)

RX+: Hang in L-sit position
Wod today is courtesy of Coach Jaime! 🙂