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7
Dec

12/7/16

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

Midline (No Measure)

8 round total

Tabata Ring Support and Planks (4 rounds of each alternating)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 Minutes

Buy in:

50 Box Jump Overs

40 GHDS

30 Front Squats at 40% of 1RM

in Remaining time:

AMRAP

Row 200 meters

14 Alternating Pistols

Front Squat must be taken from the ground

Score is total reps of the row/pistol combo (200 meters is 2 reps)

Post wod Mobility

figure four on the wall

pigeon

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