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
Push Jerk + Split Jerk (1-1-1-1-1-1)
6×1 Push Jerk + Split Jerk (Building)
Work to a heavy complex.
Metcon (Time)
For Time:
50-40-30-20-10 Abmat Sit ups
Or
25-20-15-10-5 GHD Sit ups
25-20-15-10-5 Thrusters 75/55