6
Aug
08/07/2019
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 (AMRAP – Rounds and Reps)
12 MIn AMRAP
5 Box Jump Overs (24/20)
10 KBS
5 Back Squats (135/95)
15 DU’s
RX+: (30/24″) Box, and unbroken DU’s
BWB: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Box Step Overs
10 Russian KBS
5 Back Squats (95/65) May take from rack
15 DU attempts
