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4
May

5/4/17

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 Flutter Kicks and Vups (16 total rounds)

Metcon

Metcon (Time)

400 m row

rest 1 minute

400 m run

rest 1 minute

600 m row

rest 2 minute

600 m run

rest 2 mintue

800 m row

rest 3 min

800 m run

Post wod Mobility

couch stretch

pigeon

figure 4

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