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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

Single Leg Deadlift (3 sets x 10 reps per leg)

Use Kettlebell in opposite hand, keep unweighted leg straight


Metcon (AMRAP – Rounds)

Every 3 minutes for 7 sets:


30 Double Unders

45 Second Plank Hold on Elbows
the last leg of the suicide is at the mailbox

If you run out of time either treat it as an amrap or finish the round you are on and wait to start the next one

Post wod Mobility

couch stretch


calves against the wall

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