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MONDAY January 7, 2019

6
Jan

MONDAY January 7, 2019

CrossFit Momentum – CrossFit

**Today is Day 1 of our Nutrition Challenge! If you have not been scanned, please reach out to Coach Steph ASAP!

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

Weightlifting

Back Squat (15 minutes to build to a 10RM)

Start with 10 reps at empty barbell, then build in sets of 3 or 5. ~80%-85% is a good goal to shoot for of your 1RM. Athletes may rest up to 2 seconds MAX at top of rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Alternating DB Weighted Step Ups (50/35#)

10 Toes to Bar

Rest 2 Minutes

Metcon (Calories)

3 Minutes Max Cals Ski, Row or Bike

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