15
Sep
09/16/2022
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
KB Arm Bars (No Measure)
3 sets x 10 reps
As part of general warm up.
Single Arm Upright Row (3 x 10)
As part of warm up.
Single Arm Upright Row (3 x 10)
As part of warm up.
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
4 Bar MU’s
6 TGU’s (50/35)
8 Ring Push Ups
Metcon (AMRAP – Rounds and Reps)
45 North at home
15 min AMRAP
4 Bent over flys
6 Turkish get ups w/odd object
8 Push ups