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25
Jan

1/25/17

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)

Reverse Tabata:

L sit hold x 8 rounds

work 10 sec; rest 20

Metcon

Metcon (Time)

800 m run

30 power snatches 95/65

50/40 cal row

RX+ 135/95

Post wod Mobility

banded shoulder stretch

pigeon

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