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WEDNESDAY November 22, 2017

21
Nov

WEDNESDAY November 22, 2017

CrossFit Momentum – CrossFit

Reminder there is a WOD at 4:30pm & 5:30pm only tonight. There will be NO Velocity today.

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

Mobility

Pigeon on box.

Weightlifting

Front Squat (EMOM – 10×4 (~70%))

Metcon

Metcon (Time)

5 Rounds for Time:

18 Shoulder-2-OH (95/65)

12 Ring Dips

6 Strict HSPU

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

Barbell Bicep Curls x10-15

Reverse Grip Inverted Row x10

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