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WEDNESDAY August 29, 2018

28
Aug

WEDNESDAY August 29, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Banded Glute Prep:

Lateral Walk

Forward Walk

Backward Walk

15 Air Squats

Then without Band:

Walking Hamstring Stretch

Inchworm to Pushup

Monster Walks

Then: 90 Seconds each side couch stretch

Weightlifting

Back Squat (40 Reps at 72.5-75%)

As fast as possible. Maximum 30 seconds rest between sets.

Maximum 8 reps per set. Mark time in Comments

Metcon

Metcon (Calories)

Min 0-3 Ski for Cals

Min 3-6 Bike for Cal

Min 6-9 Row for Cal

Min 9 : Immediately transition into 1 mile run for time.
Athletes to reset machines as they transition to next station

1-Mile Run (Time)

Max Effort 1-Mile Run

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