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MONDAY November 13, 2017

12
Nov

MONDAY November 13, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

8e Reverse Lunge “Y”

10 – 2-Point Squat

10 Band Passthrough

10 Band OH Squat

10 Squatting Butterfly

Any ankle mobility drill

Weightlifting

Hang Power Snatch (2×5/2×3/3×1 + Plank 4x:45)

Metcon

Metcon (Time)

15-12-9

Calorie Row (Bike or Ski)

HSPU

Power Clean (155/105)

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

Back Squat (x3 Back Squat x5 (80%) Low Band Row x15)

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