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MONDAY September 25, 2017

24
Sep

MONDAY September 25, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Mountain Climbers

15 Floor Shoulder Press

15 Band Upright Row

20 Crossover Mountain

Climbers

10 Push Up + Floor Press

10 Band Shoulder Press

Weightlifting

Bench Press (EMOM or alternate with partners 8×5 (75%))

Metcon

Metcon (Time)

4 Rounds:

– 30 Air Squats

– 200M Run

– 10 Burpee Pull-Ups*

(20min Cap)

*Not meant to be a kipping Pullup. For those unable to reach on the jump, do 10 burpee to target, then 10 Jumping Pullups

Rx+ 5 Burpee Bar Muscle Ups

Cool Down

End of Murph Loop Jog then Legs up on wall (laying on back 1-3 min)

Extra Credit

Optional:

KB OH Squat 3×10

+ Weighted Back Extension 3×10

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