FRIDAY, OCTOBER 4, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2x

1 min machine

10 Scap Pushups

10 single arm DB Press Each

10 single leg DB RDL Each

25′ Low Slow lateral walk each way

Finish with Sleeper Stretch x 20 each arm

Weightlifting

E:90s, increasing every round, start at 80% of Strict Shoulder Press.

Shoulder Press 2×3

Push Press 2×2

Push Jerk 3×1

Shoulder Press (Record Heaviest Set Here)

Push Press (Record Heaviest Set Here)

Push Jerk (Record Heaviest Set Here)

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Toes to Rings

Calorie Bike, Ski or Row

DB Push Jerks (50/35#)
**Reset Machines after each Round

Categories: WOD

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