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 (No Measure)

Accumulate 12 sled pulls backwards 50 feet (do a rough measurement by counting hwo many steps 50 feet is on the mats use cones to mark the distance outside)

Weight should be very challenging! Weights greater than 150 (not including sled). You should be struggling!!!

Use the iron 45 lb plates if you are going super heavy

Wait your turn to use the sled – the idea is to complete recover

Body Weight Burn

Metcon (No Measure)

Assault bike Grossness

30 seconds max effort – repeat x 12 rest as needed