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FRIDAY June 30, 2017

29
Jun

FRIDAY June 30, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Push-Up Complex x5 each

(Regular, Hand Release, +

Shoulder Press, + Arm

Hanger)

Scorpion x6 each

Bottom of Ring dip Deep Hold :20 (feet can stay on ground if needed)

Iron Cross x6 each

Ring Push-Up x8 (can keep rings high)

Swimmer Holds :20 each

CrossOver Reverse Crunch x10 each

Weightlifting

Overhead Squat (Overhead Squat 5×3@85% )

+ Pull-Ups 4x Max Effort

(alternate with squats)

For those without a max Overhead squat work to a heavy set of 5, then do 2-3 sets of 3 at that weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 Clean & Jerk (135/95)

5 TTB

POST WOD

Upper body Cool Down (lats, triceps, hands behind back, Down Dog)

Extra Credit

Snatch Pull (5×5@ 115%)

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