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FRIDAY May 18, 2018

17
May

FRIDAY May 18, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

DB Overhead Walk 50ft Each Arm,

10 Kip Swings or Scap Pulls (or 5 Ring Rows)

5 Snap to Hollow

10 Supermans

Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.

SKILL WORK

Pull-ups

Option 1 (Goal 1 Pullup) – 12 Min EMOM

A. 10 Ring Rows

B. 5 Box Assisted Pullups

C. 10 Lat PullDowns (PVC)

Option 2: (Has Strict Pullups) Kipping/Butterfly Technique.

10 Sets

Option 4: Butterfly or Kipping Endurance work. 10 sets of 2-10 Reps, something athlete can hit consistently. Strict 20 second rest between sets. Increase by 1 rep fro last week

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

3-6-9-12-15 etc.

Muscle Ups (Dips)

Overhead Squats (95/65)

Rx+ 135/95

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