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29
Dec

12/29/16

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Min

5 Bar MU

10 Ring Dips

15 KB Swings 1.5/1

rest 5 minutes

AMRAP 10 Minutes

10 Toes to Bar

15 Push Ups

20 KB Swings

Post wod Mobility

doorway stretch

cobra

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