04/07/2020

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

Opt1: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Push Press (115/75)

20 GHD Sit Ups

400m Run

Opt2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 DB/KB Push Press

20 Sit Ups

400m Run

Opt3: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Odd Object Push press

20 Sit Ups

400m Run