CrossFit – Tue, Aug 29

Announcements

Nutrition challenge, low-key edition 🙂 9/3-9/30 $15 paid to the gym! Get yourself signed up!

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: Thruster (5×3)

From rig.

Metcon (Time)

5 RFT

50ft OH Walking lunge (length of gym) Barbell (45/35)

21 Burpees
Modify with a DB or no weight at all. Home WOD is the same. This is an HQ WOD from 8-25-23, if you want to compare times with others.