CrossFit 45 North – CrossFit
Accessories
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 (No Measure)
A1. 3×25 Russian Twists
A2. 3×30 Banded PVC Pull Downs
Metcon
Metcon (AMRAP – Reps)
Ball Swang
Two 6 min Amraps:
2-4-6…..
Wall Balls (20/14)
KBS (53/35)
Rest 2:00 between efforts
RX+ (30/20) 10′ line
KB (72/53)