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9
Feb

2/9/17

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

Unweighted Bulgarian Split Squats (No Measure)

3 sets x 10 reps @21X1 per leg

Metcon

Metcon (AMRAP – Reps)

18 Minutes

Every 3rd Minute Stop and Complete 200 foot Farmer Carry (2/1.5 both arms)

10 Alternating Pistols

10 Box Jump Overs 24/20

20 Airsquats

Pick up where you left off

Post wod Mobility

cobra

hamstrings on a box

couch stretch

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