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29
Mar

3/29/17

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 (AMRAP – Reps)

Every 3 minutes on the 3 minutes for 5 rounds:

Sprint to Mailbox and back

10 Burpees

40 Double Unders

scale reps if needed to avoid getting behind

sprint is 1 rep

Post wod Mobility

rom wod

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