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FRIDAY July 14, 2017

13
Jul

FRIDAY July 14, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Air Squats

5e Sampson Stretch (in place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman w/Elbow Drop

10e Kneeling Backward Hip Circle

15 Burpees

Weightlifting

Back Squat (8×2 @85-90% (Every 90 Seconds))

Metcon

Metcon (Time)

25-20-15-10-5

Squat Cleans (95/65)

Burpee Box Jumps
Rx + Alt DB Squat Snatch (50/35) for cleans

POST WOD

10 minutes double under practice.

Endurance work if proficient (pick a sustainable number ex.20 and do 10 sets with only 20 seconds rest after eadh set of 20)

Extra Credit

Single Arm Overhead Carry (3×50′ each arm)

DB

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