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THURSDAY March 29, 2018

28
Mar

THURSDAY March 29, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

5 Strict Pullups or Scap pullups

10 Pushups

15 Air Squats

Gymnastics

Warm-up (No Measure)

Wall Sit :60

30″ :08 Eccentric (can hold a pole for this or use both legs to scale x5e

Pistol Hold :20e (Can be assisted)

30″ Step-Up x8e (Can be assisted with Pole or use other scale as necessary)

Pistol Wall Sit :20e

Then: Pistol Endurance

Pistol Endurance (Time)

Endurance:

10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.

Note time

100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4
Note rep scheme in Notes for next time

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

7 Pullups

9 Box Jumps (24/20″)

Run 200m (or Row/Ski 250m)

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