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MONDAY October 9, 2017

8
Oct

MONDAY October 9, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Lateral Shuffle x2 each way

Lateral Lunge w/ Touch & Reach x5 each

Wall Facing Squats x12

Scap Push-Ups x12

3 Position Pigeon :15e/e

Bottom of Front Squat

Front Rack Raises x10

Weightlifting

Clean Pull/Front Squat Complex Warm Up (3x through, increasing)

2 Clean Pull + 2

Clean High Pull + 2 Power Clean + 2 Front Squat

Clean (Squat Clean 5×3 (Singles) @~85%)

Metcon

Metcon (Time)

5 Rounds For

Time:

– 20 Calorie Row/Bike/Ski

– 5 Box Jumps (30/24″)

– 1 Rope Climb

Rx+ Bike, 2 42/36″ box jumps, Legless Rope Climb

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