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1
Feb

2/1/17

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)

16 Rounds of Tabata Hollow Holds alternating with Flutter kicks

Metcon

Metcon (5 Rounds for reps)

Work for 3 minutes; rest 1 minute

5 sets

Buy in:

1 Lap Run

40 Airsquats

then:

Max rep Box Jumps in remaining time 24/20

RX+ 30/24

Post wod Mobility

calves against the wall

hamstrings on a box

couch stretch

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