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WEDNESDAY August 23, 2017

22
Aug

WEDNESDAY August 23, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll & Hot Spot with Lacrosse Ball 10-15 minutes

30″ box for advanced, 24″ for others 8 second eccentric x5 per leg

20 second pistol hold (can be assisted)

High step ups x 8 each

SKILL WORK

Pistol Endurance (Time)

Endurance:

10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.

Note time

100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4

Metcon

Metcon (Time)

10 x 200m Row

90 seconds rest after each where athletes may hold plank.

If more than 7 in class, athletes may choose to run, bike or ski instead or alternate with a partner

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