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THURSDAY November 16, 2017

15
Nov

THURSDAY November 16, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

50 Mountain Climbers

10 Squat Pause

10 Band Shoulder Press

Plus

8e Lying Hip Internal

Rotation

10e Plank Reaches

10e Iron Cross

10e Side Lying Sleeper

Stretch

10 Squat Jump

Weightlifting

Back Squat (3×12 @65% (E3M Clock))

+ 1-Leg DB RDL

3x10e

Metcon

Metcon (Time)

3 Rounds for Time:

24 American KB Swings (24/16kg)

18 Pull-Ups

12 Front Rack Lunges (115/75)

Extra Credit

OPTIONAL: x3

Ring Dips x6-10

Reverse Grip Inverted Row x10

ROWvember (Distance)

Add your rowing meters here!

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