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FRIDAY February 23, 2018 – 18.1!!

22
Feb

FRIDAY February 23, 2018 – 18.1!!

CrossFit Momentum – CrossFit

Can’t wait to get it going for Friday Night Lights! We have Coach Lauren’s little cousin coming in to sell some girl scout cookies (pre-order) and you can sign up to get a sports massage with Kevin!

Warm-up

Warm-up (No Measure)

Mobility Work (Coach’s Choice) Then:

Open 18.1 Warm-Up

10 Calorie Row (Easy Pace)

10 Scapula Pullups

5e 1-Arm DB RDL (light warm up weight)

5e 1-Arm DB High Pull

5e 1-Arm DB Press

:15 Hollow Hold + 10 Hollow Rocks

:15 Arch Hold + 10 Arch Rocks

2nd round pick up the pace a little on the Row

10 Calorie Row

8e Hanging Slow Arch-2-Hollow

8-12 Building Kip (Start small & work up shoulder range of motion)

5E 1-Arm DB RDL (Working weight)

4E 1-Arm DB High Pull

3E 1-Arm DB Hang Clean & Jerk

10 Calorie Row

5-8 Toes-2-Bar

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row

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