TABATA TUESDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up 6 (No Measure)

3 rounds:

25ft High Knees

5 Burpee

25ft each direction: Side Shuffle

5 Squat Jump

25ft Backpedal

Metcon

Tabata Goblet Lunges (AMRAP – Reps)

Tabata Ball Slams (AMRAP – Reps)

30/20#

Tabata Dips (AMRAP – Reps)

Tabata Double Unders (AMRAP – Reps)

Tabata Ring Rows (AMRAP – Reps)

TUESDAY November 13, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Jump Rope

2 Rounds

5x each KB High Pull

10x each Push Press

5x each Overhead Squats

5x each Lateral Lunges

10 Goblet Squats

Then:

1 Min Jump Rope

Weightlifting

Snatch (3×5 @ 70-75% E3M)

Each rep to be done as a single, resetting before next one

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

30 Double Unders

10 Alternating Front Rack Lunges (115/75#)

10 Push Press
Rx+ 135/95