MONDAY July 16, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Banded Warm Up – Shoulder Prep, Good Mornings, Overhead Squats, Lat Stretch, Shoulder Stretch

Weightlifting

Shoulder Press (2 RM)

Metcon

Metcon (Time)

30-20-10

Deadlift (155/105)

Air Squats

Row/Bike/Ski for Calories
Rx+ 40-30-20 /Pistols for Air Squats

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

8 Minutes

5 DB Push press each side

5 Front Rack Squats

25m overhead carry both arms up

25m farmer carry

Strength/Core Superset

Metcon (Weight)

4 Rounds

50m Sled Pull (90/45)

8 Tall Kneeling Alternating KB Press

8 Alternating Leg Lifts

Metcon

Monday (3 Rounds for reps)

5 minute AMRAP

10 DB or KB movement

15 Russian Twists

20 Hops over DB/KB

Rest 1 minute
1st AMRAP Push Press

2nd AMRAP Front Squats

3rd AMRAP Thrusters