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MONDAY September 10, 2018

9
Sep

MONDAY September 10, 2018

CrossFit Momentum – CrossFit

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

Weightlifting

Bench Press (6×3, E2M @ 72.5-77.5% 10 pullaparts between sets)

Metcon

Metcon (3 Rounds for reps)

In 3 Minutes:

10 Bar Facing Burpees

10 Overhead Squats 95/65lbs

Max DB Box Step Overs in remaining time (24/20″ 50/35s)

Rest 2 Minutes
Count only the dB step overs per round. To scale, lower reps of burpees and squats or change from OHS to front squats

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