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THURSDAY July 13, 2017

12
Jul

THURSDAY July 13, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll, then:

6 minutes Tabata style, rotate to different exercises:

Hollow Hold

Scap Retractions/beat swings

Arch Hold

Gymnastics bear crawl

Weightlifting

Push Press (8×4 EMOM @75%)

Metcon

Metcon (AMRAP – Reps)

20EMOM:

1 – 3-6 Ring Muscle Up

2 – 10 Pistols

3 – :30 Handstand Hold

4 – 1-2 Rope Climbs

POST WOD

forearm smash, foam roll glutes and quads.

Extra Credit

Single Leg RDL (3×6 each leg)

DB or KB

Bent Over Row (3×6)

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