WOD

6
Aug

08/07/2019

CrossFit 45 North – CrossFit

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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 (AMRAP – Rounds and Reps)

12 MIn AMRAP

5 Box Jump Overs (24/20)

10 KBS

5 Back Squats (135/95)

15 DU’s

RX+: (30/24″) Box, and unbroken DU’s

BWB: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Box Step Overs

10 Russian KBS

5 Back Squats (95/65) May take from rack

15 DU attempts