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16
Mar

3/16/17

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

Metcon

Metcon (Time)

3 rounds for time of:

Run 400 meters

10 GHDs

35 Russian Swings 72/55

10 GHDS

if you are not used to high volume GHDs – do one set of GHDs and one set of situps

Time Cap 18Min

Post wod Mobility

cobra

pigeon

couch stretch

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