5
Dec
12/5/18
CrossFit 45 North – CrossFit
Warm-up
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
Bulgarian Split with DB Front Rack (3 x 10 )
This is the regular bulgarian split squat but adding in a dumbbell in the front rack position. The dumbbell should be in the hand resting on the shoulder of the side opposite to the leg that is forward.
Metcon/BWB
Metcon (Time)
For time:
50 wall-balls
50 pull-ups
35 wall-balls
35 pull-ups
20 wall-balls
20 pull-ups
RX: 20/14 all to 10 foot line
RX+: 30/20 all to 10 foot line
