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FRIDAY May 17, 2019

16
May

FRIDAY May 17, 2019

CrossFit Momentum – CrossFit

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Weightlifting

Deadlift (60% x 10, 70% x 8, 75% x 6 50% x 15-20 reps E2:15)

May take extra time before hitting the 15-20 Reps.

2×8 Lateral Step Ups each Side(not overs) (weighted)

Metcon

Metcon (Time)

Run 600m

25 Russian KB Swings (24/16kg)

25 Weighted V-Ups (14/10#)

25 Russian Swings

Run 600m

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