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FRIDAY January 5, 2018

4
Jan

FRIDAY January 5, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:30 Jump Rope

10 2-Point Squat

10 Bent Over Y

1:00 Jump Rope

Squat Hold 1-Arm OH Reach x5e (:03 hold)

2:00 Double Under Practice

8 4-Point Squat

Weightlifting

Front Squat (5×2, build 77.5%-92.5%)

+ Leg lifts or GHD Sit-Ups 4×10

Clock Every 2:15

Metcon

Metcon (Time)

500M Row

then…

30-20-10

– Plate Overhead Walking Lunges (45/25#)

– HR Push-Up

then…

500M Row

Stagger Start if needed

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