TUESDAY July 17, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl Forward,

High Hips Bear Crawl Backward

Inchworm to Pushup to Down Dog

Monster Walks,

10 Hollow Rocks,

10 Arch Rocks,

10 Scapula Pullups.

Mobility – Lat activation and mobilization

Gymnastics

Kipping/Butterfly Technique Work (8 Minute EMOM-perfect positioning work)

Kipping/Butterfly Skills or Endurance for 8 Min EMOM

Scale with Bar Hangs or Scapula Pullups

then:

50 Banded Facepulls,

(20 Second Hollow Hold every 10 Reps)

Metcon

Metcon (Time)

10 Rounds

7 PushUps

5 Box Jumps (30/24″)

3 Strict PullUps
Rx+ Strict C2B/Deficit Pushups (45# Plates either side)

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71