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THURSDAY December 14. 2017

13
Dec

THURSDAY December 14. 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2

Lunge Wheel x1e

Squat Hold + Overhead Reach :15e

Straddle Stretch x8

Lunge w/Elbow Drop :15e

Arm Circles: small, large, across the body x10e

SKILL WORK

2 rounds

1 – :30 Arch Hold

2 – 7 Scap retractions

3 – :30 Hollow Hold

4 – 7 Bar Kips

Pull-ups (7-10 sets of 2-10 reps)

Kipping & Butterfly Technique/Endurance Work. Endurance 7-10 sets, strict 20 seconds rest. Choose a rep number that is sustainable.

Metcon

Metcon (Time)

8 RFT:

6 Pistol Squats

200m Run if it’s decent weather or Row

1 Rope Climb

Rx+ with a weight vest

20 Min time cap

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