45 North Endurance!

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

Metcon (Time)

For Time:

20-1 Burpees

200m Row after each set

20 Burpees-200m Row

19 Burpees-200m Row

etc, all the way down to 1 Burpee-200m Row

45 Min Cap

Scale by starting with 15 or 12 Burpees and working your way down.

Have fun!

RX+: 38 Min Cap