28
Dec
12/29/2020
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)
6 RFT
50 DU’s
10 Deadlifts (185/135)
15 Ball Slams (40/20)
20 Ab Mat Sit Ups
200m Row, ski, or bike
RX+: GHD Sit Ups