WEDNESDAY March 27, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Gymnastics Warm Up –

High Hips Bear Crawl

Backwards bear Crawl

10 Hollow rocks

10 arch rocks

Inchworm to pushup

Rock split n reach

Roll to Squat

Roll to pistol

SKILL WORK

Metcon (AMRAP – Reps)

10 Min EMOM:

Int 1: HS Walk

Int 2: Strict Pullups
**Choose a distance or modification that works for you on HS Walk.

***Stay consistent with Pullup Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Strict Pullups

10 Squat Jumps

15 Situps

500m Row, Ski or 1.2km Bike

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each, 5 Cossack Squats Each Side

Metcon

Metcon (6 Rounds for reps)

3 Minutes on, 1 Minute rest x 6

**Interval 1:

18/14 Cal Row

10 Floor Press

AMRAP Burpees in remainder

**Int 2: 15/12 Calorie Ski or Bike

15 KB Sumo Deadlifts

AMRAP Air Squats in remainder
*Count only Air Squats and Burpees

**3 rounds of each total

Accessory

Metcon (No Measure)

Accumulate 50 Bicep Curls (Barbell)

Then 3x for quality:

10-12 Banded Lat Pull Downs

10-12 Banded Tricep Extensions