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MONDAY December 17, 2018

16
Dec

MONDAY December 17, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Pain Cave (Row, Bike or Ski)

Then 2 rounds of:

5 DB High Pulls Each Side

5 Broad Jumps

10 Scap PUSH ups

10 Banded Air Squats

Gymnastics

Handstand Walk (10 Min EMOM)

**Can Walk on hands: Max Distance Min 1, 30 Second Hollow Min 2 EMOM x10

**Almost there: Lateral wall walks, shoulder taps, walk in toward wall, alternate 2 EMOM

**Not there: From pike position on box: walking around the box, shoulder taps…Alternate with 30 Second Hollow Hold EMOM

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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