12/01/2021

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

Week3: Push Press (4×3)

Increase from last week.

Metcon (Time)

For Time:

500m Row

30 Alternating DB Snatch (50/35)

20 OH Lunges w/DB

30 HR Push Ups

20 Alternating Single arm devils press

30 HR Push Ups

20 OH Lunges w/DB

30 Alternating DB Snatch

500m Row

**20 Min Cap**

At Home wod is the same today.