02/05/2021

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

Metcon (10 Rounds for reps)

10 Rounds for reps:

5 Mins: max TGU (55/35)

4 Mins: max Russian KBS (72/55)

3 Mins: max Single arm OH walking Lunge (55/35)

2 Mins: max Figure 8’s (55/35)

1 Min: max Russian twists (55/35)

**Rest 3 Mins, Repeat**