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TUESDAY October 24, 2017

23
Oct

TUESDAY October 24, 2017

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

Gymnastics

Weighted Pull-ups (5/4/3/2/1 then build to max weighted single rep)

Max Height Box Jump (Distance)

Max Height Box Jump
Alternate sets with the pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

15AMRAP:

25′ Front Rack Lunge (24kg/16kg kb or 50/35# dbs each hand)

15 Burpee (Rx+ Burpee to Overhead with the DBs)

10 Toes-2-Bar

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