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12
Oct

10/12/17

Announcements

Lori’s going away PARTY and
Barbells for Boobs Fundraiser
OCTOBER 20TH! 5:30pm

Come Celebrate Lori moving to Florida for her new adventure by doing GRACE 🙂 This is the Barbells for Boobs Fundraiser workout we will be doing as an individual or two person team! Minimum of $5 per person to all go towards Barbells for Boobs.

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

Midline (No Measure)

3 x 10 reps @ 3113 Hip Extensions

Metcon

Metcon (Time)

100-80-60-40-20

DU

50-40-30-20-10

Pistols

Pullups

Post wod Mobility

doorway stretch

floor herkie

calves

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