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MONDAY July 10, 2017

9
Jul

MONDAY July 10, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Forward Bear Crawl down and back

Band Pullover x8

Band RDL x12

Lying I, Round 2: Y, Round 3: T x12

Weightlifting

Hang Power Snatch (4×3@80%)

15 situps after each working set.

Metcon

Metcon (AMRAP – Rounds and Reps)

8AMRAP:

– 8 Sumo High Pull Deadlift (115/75) (135/95 rx+)

– 8 Chest-2-Bar Pull-Up (BarMU Rx+)

– 8 Box Jump (24/20) (30/24″ Rx+)

POST WOD

Crossover Symmetry Recovery protocol

Extra Credit

Optional:

Weighted Pull-Up 4×6

+ Med Ball Push- Up 4×12

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