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WEDNESDAY Day 8

11
Apr

WEDNESDAY Day 8

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

Min 1: Ski 250m/150m

Min 2: Sled Pull 50m

Min 3: Heavy Sandbag/Ball hold 1 Min

Min 4: Box Step Ups – 7 Each Leg w/weight

7:30PM

Warm-up (No Measure)

3x

200m row

5 Push ups

5 air squats

10 hanging Knee raises or situps

Mobility: Intro to Couch Stretch or modified couch stretch

Weightlifting

Back Squat (5×5 Back squat (weight across))

Deload for experienced at no more than 65%. New you work technique. Option to Sub for DBL KB Front Squats or goblet squats

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Ball Slams

10 Pushups

50ft Overhead Carry w/KB or DB- Heavy with correct form

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