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TUESDAY July 17, 2018

16
Jul

TUESDAY July 17, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl Forward,

High Hips Bear Crawl Backward

Inchworm to Pushup to Down Dog

Monster Walks,

10 Hollow Rocks,

10 Arch Rocks,

10 Scapula Pullups.

Mobility – Lat activation and mobilization

Gymnastics

Kipping/Butterfly Technique Work (8 Minute EMOM-perfect positioning work)

Kipping/Butterfly Skills or Endurance for 8 Min EMOM

Scale with Bar Hangs or Scapula Pullups

then:

50 Banded Facepulls,

(20 Second Hollow Hold every 10 Reps)

Metcon

Metcon (Time)

10 Rounds

7 PushUps

5 Box Jumps (30/24″)

3 Strict PullUps
Rx+ Strict C2B/Deficit Pushups (45# Plates either side)

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