12/16/2019

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

Week4: Split Jerk (1×1)

20 Mins to establish a heavy single.

Metcon (AMRAP – Reps)

10 Min AMRAP

ME Strict Pull Ups

200m Run

ME Kipping HSPU’s

200m Run

Cash Out: ME Plank on elbows. Note Time in comments.

RX+= Strict HSPU’s

BWB: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 DB Rows (5/arm) Heavy

200m Run

10 Ring Rows

200m Run