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WEDNESDAY October 4, 2017

3
Oct

WEDNESDAY October 4, 2017

CrossFit Momentum – CrossFit

***HAPPY BIRTHDAY COACH LROCK!!!!!!!


$30 Long Sleeve Tee with Hood. Pre-Order by Friday. Unisex.


Warm-up

Ring Warm Up (No Measure)

2 Rounds:

Skin the Cat

5 Dips or 10 pushups

5 Ring Swings/Hips to Rings round 2

2 Wall Climbs

10 Hollow Rocks

SKILL WORK

Muscle-ups (SKill Progression)

1 Hips to Rings, 1 Muscle Up, 2 Dips EMOM x8 if possible or Every other minute

Scaled Hips to Ring and Transition progressions on the low rings

Metcon

Metcon (AMRAP – Reps)

Tabata’s

* Lower score of each exercise is score. Full Tabata of each before rotating

1. Ring Push-Ups

2. Headcutters (24/16kg)

3. Hang Power Cleans (95/65)

4. Double Unders

Cool Down

Forearm Smash

Calf Smash

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