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MONDAY October 2, 2017

1
Oct

MONDAY October 2, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

Mountain Climbers x40 total

Kneeling Opposites x12 total

Low Band Row x15

Weightlifting

Deadlift (10-8-6-4-2)

Alternate each set with Ring Plank Extensions 4×8 or plank extensions 4×8

Metcon

Metcon (Time)

3 Rounds for

Time:

200M MB Run (30/20)

20 Ball Slams

200M Run

20 Box Jumps (24/20″)

Cool Down

1 Min Couch Stretch Each side

1 Min back on floor leg up on opposite knee against wall.

Extra Credit

Optional:

Strict Pull-Up 5xMax Effort

+ Standing Band Press 4×12


$30 Long Sleeve Tee with Hood. Pre-Order by Friday. Unisex.


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