03/03/2022

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 Press + Push Jerk + Split Jerk (5×1)

Increase weight from last week.

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

8 Burpee to plate (45lb all)

10 KBS (55/35)

12 Air Squats
At Home WOD is the same today.