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MONDAY October 23, 2017

22
Oct

MONDAY October 23, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2 (:45 on/:15 off)

– Jump Rope

– Air Squat/Lunge/Lunge

– Push-Up Hold (Hold at top and bottom)

Weightlifting

Deadlift (6-4-2-6-4-2)

6@77.5%, 4@82.5%, 2@87.5%

then:

6@80, 4@85, 2@90%

Metcon

Metcon (Time)

3 Rounds for

Time:

30 Calorie Row(Bike/Ski only if no rower)

20/15/10 Handstand Push-Up Rx+ 20 each round

10 Pistol Squat

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