09/30/2019

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

Week3: Push Jerk (4×2)

Record last set for max reps.

Increase weight from last week.

Metcon (5 Rounds for time)

5 RFT

100′ Walking Lunge

10 Ball Slams (40/20)

200m Run

**Rest 1:1**
BWB is the same today.