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FRIDAY March 24, 2017

23
Mar

FRIDAY March 24, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Straight leg tippy toe walk

Straight leg heel walk

Heel to toe (pause at top) walk

Walk Pull knee to chest

High Skips

Skip for distance

Lateral Lunge Walk

Squat with hands overhead

Monster Walk

Broad Jump

Burpee Broad Jump

100 Jumps. start without rope, work on hops, then work with a jump rope.

Shoulder Mobility calf mobility

Start warming up the Thruster

Do 2 Rounds of 4 Thrusters

10-15 Doubles to work on the transition between movements.

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

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