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THURSDAY August 31, 2017

30
Aug

THURSDAY August 31, 2017

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch
Lax Ball and/or Foam Roll lats, upper body.

SKILL WORK

Metcon (AMRAP – Reps)

12EMOM

1 – 5 Strict Pull-Up

2 – 8 Explosive Hips

3 – 12 Hollow Rock

Kipping/Butterfly Technique Work (10 minute. Endurance work if proficient)

SkilL Work

Metcon

Metcon (Time)

8 Rounds each, alternate with a partner:

Row 250m

30 Double Unders

Rest until partner is done

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