CrossFit – Thu, Oct 6

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

Metcon (Checkmark)

4 RDS for quality

10 Power Snatch + OHS (1+1=1)

1 Sprint out back

1 Rope Climb

**Choose a weight you can move unbroken. Perfect day to climb the rope if you haven’t before!

RX+ challenge, 1 1/2 Rope climb.

All the way up, then half way down, then back up.

45 North at home (Checkmark)

4 RDS for quality

10 ground to overhead

2 shuttle sprints (choose distance)