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TUESDAY September 18, 2018

17
Sep

TUESDAY September 18, 2018

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch
Then: 30 Second Hollow Hold, 30 second arch Hold x3

SKILL WORK

Muscle-ups (12 Min EMOM)

Min 1: 8 Horizontal (feet on box) False Grip Ring Rows

Min 2: 8 Ring Swings or Hips to Rings

Min 3: 4 Negative strict muscle Ups or Top of dip Hold 25 seconds

Advanced athletes may practice muscle ups after minute 6 for the rest of the EMOM

Metcon

Metcon (Time)

3 Rounds:

9 PullUps

12 Bar Facing Burpees

15 Thrusters (95/65#)

Rest 2 Min after each Round

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