Call Us: (971) 245-6398 | Email Us

3
Mar

3/3/16

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 (AMRAP – Reps)

20 Minute AMRAP

Run 1 lap

6 Turkish Get Ups – 55/35

10 Pullups

Post wod Mobility

Leave a Reply