Call Us: (845) 348-1110

MONDAY December 18, 2017

17
Dec

MONDAY December 18, 2017

CrossFit Momentum – CrossFit

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x15 each foot

– Plate Wheel Rotations x10 each way

– Mini-Band Forward Diagonal Step x15 each foot

– Plate ABC’s

– Mini-Band Backward Diagonal Step

x15 each foot

– Wall Press x10

Weightlifting

Front Squat (Front Squat 5×4)

+ Heavy Band Row 4×12

Build from ~75%-85% during working sets Clock E2:15

Metcon

Metcon (Time)

3-6-9-15-21

Power Snatch (50% of Actual Snatch Max)

Wall Balls (20/14 to 10′)

* 1 rope climb or 6 Ring Rows/Chin Ups in between each round (4 rope climbs total)

Rx+ 30/20 to 10′, legless Rope Climb

Scale with Power Cleans

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