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MONDAY June 5, 2017

4
Jun

MONDAY June 5, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Mountain Climber

10 Push-Up

10e Split Squat

10 Full Sit-Up

30 Crossover Mountain Climber

10 Push-Up + Downward Dog

10 Jumping Lunges

10 Pendulums each side

Weightlifting

Bench Press (4×8@70+% + Band Pull-Apart 3×20)

Metcon

Metcon (Time)

3 Rounds for

Time:

– 9 Deadlifts(225/155, RX+315/225)

– 18 Burpees Over the Bar

– 54 Double Unders

POST WOD

Lay on side, knees at 90 degrees, open up arms keeping knees at 90. Stay 40-60 seconds each side

Legs straight up on Wall while laying on back. 1 minute. After 1 minute, widen legs. 30-45 seconds.

Extra Credit

Optional Grip Circuit x3

– :30 Hang From Bar

– :30 Plate Hold (one plate in each hand at sides)

– :30 KB Shrug

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