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FRIDAY September 14, 2018

13
Sep

FRIDAY September 14, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 sets: 8 Tempo Pushups (3 down, 1 up),

8 Tempo Ring Rows (3 down, 1 up), Kip Swings

Then:

20 Pendulums

10 Scorpions

SKILL WORK

Warm-up (No Measure)

Ring Muscle Up Technique Work

12 Min EMOM

Min 1: Swings

Min 2: Transitions

Min 3: Dips/Negatives

Metcon

Metcon (Time)

6 Rounds:

Row 250m

8 TTB

8 Russian KB Swings (32/24kg)
ONLY use bike or ski if no rowers

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