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FRIDAY January 11, 2019

10
Jan

FRIDAY January 11, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Scap Pushups

5 Reach Roll Lift (each side)

10 T-Spine Diagonals (each side)

5 Scorpions (each side)

10 Pendulums (each side)

5 Bird Dogs (each side)

10 V-Ups

Deep squat with 5x overhead reach each side

Then with a heavy KB or DB – 200ft Overhead Walk, 5 Push Press everytime you switch arms.

Green Banded Shoulder Mobility Work in Rig

Weightlifting

Shoulder Press (10RM – 12 minutes to build)

**No Bend 10RM! Coach will explain what this means 😉

Metcon

Metcon (Time)

5 Rounds for time:

5 Shoulder to Overhead (165/115#)

10 Burpees
Bar ideally from floor but from rack if weight can stay higher

Rx+ 185/135#

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