CrossFit – Mon, Oct 24

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

Week1: Bench Press (5×5 @ 50-60%)

Metcon (AMRAP – Reps)

Every 2 Minutes until failure;

6 Thrusters (75/55)

2 Burpee Box Jump Overs (24/20)

**Add 2 reps to the burpee box jump overs every 2 minutes.**

Time cap is 20 minutes for all!

45 North at Home (Checkmark)

Every 2 minutes until failure;

6 Odd object Thrusters

4 Burpees

**Add two reps to the burpee every two minutes**

20 min cap