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MONDAY October 8. 2018

7
Oct

MONDAY October 8. 2018

CrossFit Momentum – CrossFit


Be on the lookout for some Benchmarks and Strength tests this week and next! Let’s get pumped for some PR’s!

Warm-up

Warm-up (No Measure)

2 Minutes Banded Glute Activation, then:

3x each: 20 Seconds on, 20 second rest, increase speed of movements each round:

Lunge Steps,

Med Ball Squat Cleans,

Plate Hops (hop on and off 10-15lb plate)

Ankle/Calf Prep

Weightlifting

Back Squat (Build to a 3RM in 20 minutes)

Take 20 minutes to build up to a heavy set of 3.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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