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FRIDAY October 6, 2017

5
Oct

FRIDAY October 6, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Lateral Lunge w/ Touch & Reach x5 each

Wall Facing Squats x12

Serratus Anterior Wall Press x12

Pigeon Side-2-Side Rock

x12e

Standing Snatch Grip Bar Elevation x10

Catch Position Snatch Grip Bar Retraction x20

Weightlifting

Power Snatch (EMOM – 10×5 (~70%) Touch N Go)

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00 – 10:00

3-6-9-12-15…

Deadlifts (185/135)

Toes-2-Bar

10:00 – 13:00

Max Burpees (Rx+ Ring Muscle Ups)

Cool Down

Bike 5 min….then Legs up on Wall

Extra Credit

Optional:

OH DB 1-arm Forward Lunge 3x6e

+ L-Sit 3x:30

Metcon (AMRAP – Reps)

Record 3 min max burpees/Muscle ups here

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