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Wednesday December 19. 2018

18
Dec

Wednesday December 19. 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll then Banded Warm Up:

Pass Throughs

Pull Aparts

Shoulder Press

Lat Stretch

Squats

Good Mornings

Weightlifting

Push Press + Push Jerk Complex (E2:30 -Same weight all 3 sets)

15 Second Hollow Hold/15 second Arch Hold after each set

Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar

Week 3 of the cycle. 11/29 & 12/10.

Aim to go 5-10 lbs higher than last time

Metcon

Metcon (4 Rounds for calories)

4 Rounds:

3 Min AMRAP, rest 2 Minute after each

15 Box Jump Overs (24/20″)

15 Ball Slams (30/20#)

AMRAP Bike Calories
Rx+ 40/30# slamball

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