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THURSDAY March 15, 2018

14
Mar

THURSDAY March 15, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3-5 minutes of cardio

Shoulder mobility

concentration

Foam Roll Hot Spots

Strength/Core

Metcon (No Measure)

Core Circuit:

5x

30 Second Hollow Hold

30 Second Arch Hold

30 Second Top of Dip Hold

30 Second Bar Hang or Ring Swings

15 second transition between movements

Metcon

Metcon (Time)

For Time:

100′ OH 1-Arm DB Lunge (50/35#) buy in

Then:

2-4-6-8-10

Burpee to target

Strict Pullups

Then:

100′ OH 1-Arm DB Lunge (50/35#)

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