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WEDNESDAY November 14, 2018

13
Nov

WEDNESDAY November 14, 2018

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Gymnastics

STRICT Pull-Ups (10 min EMOM)

Add one rep each minute to last week if possible. If not same as last week.

Using 30% of max reps from previous recent max effort sets, 10 min EMOM: StrictPullup and Dip Reps to be completed within each minute

Dips (10 Min EMOM)

Add one rep each minute to last week if possible. If not same as last week.

Using 30% of max reps from previous recent max effort sets, 10 min EMOM: StrictPullup and Dip Reps to be completed within each minute

Metcon

Metcon (4 Rounds for reps)

3 Minute AMRAP, Rest 2 Minutes 4 Rounds

10 Toes to Bar

10 Burpees to Target

AMRAP Calorie Row or Bike
Score Calories ONLY

*Rx+ 15 TTB, 15 Burpees

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