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FRIDAY August 4, 2017

3
Aug

FRIDAY August 4, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minute Jump Rope

6 Squat Lunge Lunge

10 Push Up + Shoulder Touches

8 each inverted toe touch

5 4 Point Squats

10 Bent Over Row to Flat Press

10 MB Slams

10 MB Jump Overs

10 Each Russian Twists

SKILL WORK

Work with Barbell or PVC pipe only. For those unable to sotts press from full squat, work from a quarter squat.

Snatch Balance (3×5)

Sotts Press (3×10)

Weightlifting

Power Snatch (5×4@80%)

Metcon

Metcon (AMRAP – Reps)

4 AMRAP:

– 20 Burpees – ME HSPU

Rest 2M

Metcon (AMRAP – Reps)

4 min AMRAP:

– 20 Burpees

– ME Air Squats

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