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4
Oct

10/4/17

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 sets:

10 Ab Rollouts

10 Hip Extensions @3113

Metcon

Metcon (AMRAP – Reps)

Circuit 45 seconds work/15 seconds to rotate

5 Rounds:

Burpee Broad Jumps

Chest to Bar Pullups

Wall Sit with One Leg up

Ring Dips

GHDS

on the wall sit- switch at the 20 second mark, it will take you 5 seconds to readjust – i know how you guys work 😉 )

score is total reps

Post wod Mobility

Floor Herkie

Doorway

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