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WEDNESDAY July 10, 2019

9
Jul

WEDNESDAY July 10, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Banded Ankle/Calf Foam Roller Warm Up then:

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU
Then: Bar Warm Up (Scap Pulls, Kip Swings, etc.)

Gymnastics

Metcon

Conditioning Test -Row/Run/DU (3 Rounds for time)

3 Rounds, each for time, rest 3 Minutes after each:

500m Row

600m Run

50 Double Unders
**Use 600m loop around block as Rx.

Muscle Up/Pullup Test (3 Rounds for reps)

Athlete choice on Strict ring or Kipping Ring Muscle ups, Bar Muscle Ups, Chest to Bar Pull-ups, Chin over bar Pull-ups:

1 Min Max reps

*1 Min off

45 Seconds Max Reps

*45 Seconds off

30 seconds Max Reps
**Note Type of Movement done in Comments. Do not click Rx only if a scaled version of the above movements were performed

*Round 1 = 1 Min

Round 2= 45 Seconds

Round 3=30 Seconds

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