2/13/19

CrossFit 45 North – CrossFit

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Accessories

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)

A1. 3×25 Russian Twists

A2. 3×30 Banded PVC Pull Downs

Metcon

Metcon (AMRAP – Reps)

Ball Swang

Two 6 min Amraps:

2-4-6…..

Wall Balls (20/14)

KBS (53/35)

Rest 2:00 between efforts

RX+ (30/20) 10′ line

KB (72/53)