19
Apr
04/20/2021
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
Reverse Tabata Holds (16 rounds total. )
10 seconds work; 20 seconds rest.
You will do 8 rounds holding chin over bar. You may use the band for assistance.
You will do another 8 rounds of reverse Tabata in static hang.
20/20 Vision (Time)
200m Run
20 Power Cleans (125/85)
10 C2B
20 Lateral Burpees
200m Run
20 Power Cleans
10 C2B
20 Lateral Burpees
200m Run
RX+ Assault Bike 12/9 Cals
Metcon (Time)
45 North at Home:
2 RDS for time:
200m Run
20 Odd object hang power cleans
20 bent over rows w/ object
20 Burpees
