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16
Oct

10/16/17

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)

8 round reverse tabata l-sit hold

Metcon

Metcon (4 Rounds for time)

Run 400 meters

30/20 Cal Row

10 Burpees over rower

rest 2 minutes

repeat x 4

6 min time cap each round

if you finish early, it is extra rest

Record time each round; goal is to stay the same

RX+

15 Burpees

Post wod Mobility

cobra

figure

calves against the wall

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