TUESDAY July 16, 2019

CrossFit Momentum – CrossFit

Warm-up

Hinshaw Runners Warm Up (No Measure)

high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot

https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU

Conditioning/Skill

400m Run (Time)

Max Effort 400m Run
Rest 3 Minutes

400m Run (Time)

Max Effort 400m Run

Metcon

**Rest 3 minutes between each 2 minute effort

2 Minutes Max 1-Arm OH Walking Lunges (50/35#) (AMRAP – Reps)

2 Min Bike for Calories (Calories)

2 Minute Max Toes to Bar (AMRAP – Reps)

2 Min Max WallBalls (20/14# to 10/9′) (AMRAP – Reps)

2 Min Max Strict HSPU (AMRAP – Reps)

TABATA TUESDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 Minute Row or Ski

Then 2x:

10 Banded Pullaparts

10 Banded Bent Over Rows

5 inchworm to Pushup

5 Super Slow Squats.

Then Pullup progression/technique.

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cash Out

Max Effort Plank Hold (Time)

Max Effort Plank Hold
How long can you hang on for?