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FRIDAY November 16, 2018

15
Nov

FRIDAY November 16, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl forward

High Hips Bear Crawl Backward

Inchworm to Pushup

Frankenstein Walks

10 Hollow Rocks

10 Arch Rocks

10 Split and Reach

5 Candlestick to Squat

30 Second HS Hold against Wall

30 Second HS Hold with shoulder taps or weight shift if possible

Metcon

Metcon (4 Rounds for time)

Every 7 Minutes for 4 Rounds:

2 Legless Rope Climbs or 10 Pullups

25 Sit-ups

Handstand Walk 50ft

30/20 Row, Bike or Ski Calories
Bear Crawl 50ft or 4 Wall Walk ups to scale

Extra Credit

ROWvember (Distance)

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