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16
Oct

10/16/17

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

Split Jerk (3-3-3-3-3)

Metcon (Time)

10, 20, 30, 40 Cal Row

Max HSPU in 2 minute after each row

RX+ strict HSPU

Scale with seated dumbbell press

Time cap 20 min

Cash out: 90 second side planks per side

Post wod Mobility

cobra

sleeper stretch

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