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
Metcon (Time)
Complete the following in any order:
40 Cal assault bike //// 50 on air dyne
100 DU’s
Run 1 mile
Row 500m
Run 1 mile
Row 500m
100 DU’s
Mob:
Pigeon
Hamstrings on box
Roll calves