12/29/2020

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)

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