WOD

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

Week4: Shoulder Press (6×1)

Metcon (Time)

For Time; 12 Min Cap

21-15-9

Power Snatch (95/65) RX+(135/95)

T2B

45 North at Home (Checkmark)

21-15-9

Odd Object Ground to Overhead

Sit Up of your choice