Call Us: (845) 348-1110

THURSDAY March 23, 2017

22
Mar

THURSDAY March 23, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2Min Jump Rope

x6 of each –

– Forward Lunge & Twist

– Spiderman Stretch

– Rev Lunge & Reach

– 1 Leg RDL

– 4-Point Squat

– T Push-Up

– Alternating Pigeon Stretch

Weightlifting

Tall Snatch (3×3, as part of warm up, athlete may increase)

Power Snatch/Lunge Complex (3x (2 Power Snatch + 2 each leg OH Lunge))

Metcon

Metcon (Time)

16 Min EMOM

1- 30 Double Unders

2- 15 Box jumps (24/20)

3- 10 Goblet Squats (32/24kg)

4- 5 Chest to Bar – Strict for Advanced
Record 16 min if all reps complete. Add 1 second for each rep not completed.

Example, Did all but 5 double unders. Time 16:05

Leave a Reply