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12
Feb

2/12/16

CrossFit 45 North – CrossFit

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 (AMRAP – Reps)

15 MIN AMRAP

10 Power Snatch start at 45/35

10 Cal Row

10 Pullups

increase 10 lbs each rd for guys, 5 lbs each round for girls

Post wod Mobility

floor herkie

doorway stretch

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