12/21/18

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

12 Days of Christmas (Time)

12 Days of Christmas

1-snatch(squat)/clean 95/65

2-burpee box jump overs 24/20

3-pull ups

4- overhead barbell lunges

5- jumping air squats

6- KB thrusters 53/35

7-kbs

8- med ball sit ups

9- power cleans

10- double unders

11-hollow rocks

12- front squats