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MONDAY July 17, 2017

16
Jul

MONDAY July 17, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 Arm circles forward

10 Arm circles backward

10 Straight leg kicks per side

10 Reverse Lunge OH Reach

8 I’s, Y’s, T’s

5 Scorpions each way

10 T Push- ups

5 Wrist Rocks each, each way

Weightlifting

Clean and Jerk (2×5 (~80%), 2×3 (~85%), 2×1 (~90%))

Power Clean & Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

2, 4, 6, 8, 10…

– Handstand Push-Ups

– Front Squat (135/95)

POST WOD

1 min Couch Stretch Each Leg

1 Min Legs up on wall

Extra Credit

Weighted Pull-ups (4×6)

+ Goblet KB Lunge 3x8e

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