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20
Jul

7/20/17

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)

Midline:

Every 30 seconds alternating:

10 Vups (scale reps to finish in 15 seconds)

20 Lateral Hops over Parallette

5 sets of each

Metcon

Metcon (Time)

3 Rounds:

Run 800 meters

50 Airsquats

30 GHDS

Time Cap: 24 minutes

GHD Scaling: 30 situps, 15 jumping 1/4 air squats

Post wod Mobility

Cobra

Pigeon

Couch

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