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THURSDAY January 3, 2019

2
Jan

THURSDAY January 3, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl Down, Dynamic reverse bear crawl back.

Inchworm to Pushup down, Crab Walk Back. Lateral Plank Walk down n back.

Arch to Hollow Rolls 3x each way

10 V-Ups

10 Supermans

10 Bird Dogs each Side.

30 second HS Hold

Then Shoulder smash mobility.

Weightlifting

Push Press + Push Jerk Complex (E2:30 -Same weight all 3 sets)

**10-15 Seated L Sit Leg Lift after each set: https://www.youtube.com/watch?v=XTVBfuPp9g4

**1 set is 1 PP + 1 PJ + 1 PP + 1 PJ + 1PP + 1 PJ

**Aim to go higher than last time, this is the last week of this cycle.

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 20 Minutes:

35/25 Calorie Row, Ski or Bike

8 HSPU

5 Ring Muscle Ups
*Jumping MU or 2x Dips to modify

** HSPU can be substituted with seated Press or Box HSPU

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