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26
Apr

4/26/17

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)

Alternating Tabata Hollow and Tight Arch Holds

Metcon

Metcon (Time)

Row 2,100m

Every 300m stop and do 10 lateral Box Jump Overs (24/20) and 10 GHDs (or15 situps for scaled)

Post wod Mobility

cobra

calves

pigeon

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