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THURSDAY December 27, 2018

26
Dec

THURSDAY December 27, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Reach Up Reach Down

10 inchworm to plank

10 Down Dog to Pushup

10 Lunge w/ T-spine rotation and reach

10 2-point Squats

50 ft High Hips Bear Crawls

10 Pause Arch to Hollow holds on pullup bars

Strength/Core

Tabata Plank (No Measure)

Looking to make these as challenging as possible. Deep Hollow body, creating tension throughout body.

Rest 3 Minutes after each tabata

Tabata Side Plank Reach Unders (AMRAP – Reps)

Alternate sides each interval

Tabata Hollow Hold (AMRAP – Reps)

Metcon

Metcon (Time)

HS Walk 75ft

20 Toes to bar

HS Walk 50ft

15 Toes to Bar

HS Walk 25ft

10 Toes to Bar

Cash Out

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
Coach’s discretion on rounds. Row for Calories.

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