Tuesday

CrossFit 45 North – CrossFit

View Public Whiteboard

Metcon

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

Metcon (Time)

10 RFT

4 c2b

6 bar facing burpees

8 power snatch (95/65)

12/10 cal bike
25 minute cap

Metcon

Metcon (Time)

45 North At Home

10 RFT

4 bent over rows

6 burpees

8 odd object ground to overhead

200m run