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12
Jul

7/12/17

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)

Partner Cardio

1. Each Partner will complete 6 – 400 meter runs. While one partner is running, the other is in a plank (does not need to be on elbows)

2. Each partner will complete 6 – 1 lap runs around the building. While one partner is running, the other is doing DU.

Post wod Mobility

couch stretch

calves against the wall

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