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14
Jun

6/14/17

Announcements

5 YEAR ANNIVERSARY PARTY – JUNE 24th!!! Starts at 11 am!
We would love for you to join in on the friendly comp as well. $20 gets you a shirt and fun!

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)

10 to 1 Broad Jumps

25 Airsquats + 1 Min Plank after each set of Broad Jumps

Time Cap: 25 Minutes

Example:

10 Broad Jumps

25 Airsquats

1 Min Plank

9 Broad jumps

25 Airsquats

1 min Plank

and so on….

Post wod Mobility

floor herkie

cobra

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