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TRACK DAY! WEDNESDAY July 19, 2017

18
Jul

TRACK DAY! WEDNESDAY July 19, 2017

CrossFit Momentum – VELOCITY

Reminder! We are at Nyack High School Track today! CrossFit Momentum is CLOSED with no parking access.

Warm-up

Warm-up (No Measure)

1 Lap Jog

10yd Forward Lunge

10yd Back Lunge

A-Skip

Skip for Height

Skip for Distance

1-Leg Walking RDL

Straight Leg Kick

SKILL WORK

Run Technique work.

Metcon

Metcon (No Measure)

6x50m

4x100m

2x200m

1x400m
We can Modify this WOD if needed

Cash Out

Metcon (Time)

2 Rounds Partners for time

(Should accumulate to one length down and Back):

30 Air Squats

20 yds Broad Jumps

20 Pushups

20 yds lunges

Partner Carry 20 Yds each

20 Situps

20 yds run

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