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11
Jan

1/11/18

Announcements

CPR/AED/First Aid Class – January 20th 10:30-2:30 ~You will be so glad you did!

CrossFit 45 North – CrossFit

Warm-up

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

Weightlifting

Altnerate between the two movements

A1: Good Mornings (3 x 10 reps )

A2: Weight Plate Hip Thrusts (3 x 10 reps)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Post wod Mobility

cobra

figure 4

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