TUESDAY October 30, 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

Weightlifting

Shoulder Press (3×5@75-77.5% E2:30)

Immediately following each set, hit 10-15 Slow reps strict press with weighted PVC or 5lb DBs

Metcon

Metcon (Time)

600m Run

20 PullUps

400m Run

15 pullups

200m Run

10 Pullups
Rx+ w/weight vest

Categories: WOD

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