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FRIDAY August 31, 2018

30
Aug

FRIDAY August 31, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x: 20 Second Hollow Hold,

20 Second Arch Hold.

10 Inchworm to Pushup.

10 Lunge with elbow Drop.

3 Wall Climbs.

Then, Banded Shoulder Mobility on rig.

SKILL WORK

Handstand hold (Technique, then 8 min EMOM)

Handstands Warm Up Technique, then:

8 Minute EMOM

Min 1: 45 seconds HS Hold work (Freestanding, on wall, kick ups)

Min 2: 10 Hollow Hold 10 Arch rocks or superman

Metcon

Metcon (5 Rounds for reps)

5 2-minute rounds of:

10 thrusters (95/65)

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.
Record Only second set of thrusters each AMRAP.

From crossfit.com 8/24/18

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