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FRIDAY May 19, 2017

18
May

FRIDAY May 19, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

:30 Squat Hold

5e Spiderman Stretch

:30e Pigeon Stretch

6 Pause Squats

12 T Push-Ups

:60 Plank

:30e Side Plank

Weightlifting

Push Press (5×10, climbing)

Metcon

Metcon (Time)

50 Clusters (Squat Clean Thruster) for time (95/65)

**Every time athlete puts bar down or rests for more than 5 seconds, 1 Rope Climb/6 chin ups or 10 Ring Rows) Rx+ 115/75

POST WOD

Suggested Cool Down: Straight arm on Wall Stretch/Couch Stretch

Extra Credit

Optional Conditioning – 4 Mile Bike in 12 Minutes

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