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THURSDAY November 30, 2017

29
Nov

THURSDAY November 30, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll/Lacrosse ball

Hips, Lats, Shoulder

Girdle, yes girdle.

Strength/Core

Metcon (No Measure)

x3

:20 Ring Support Hold

x4e/e Hollow to Arch Roll

x12 Parallette Shoot Throughs

x12 Back Tuck Rolls to Straddle

SKILL WORK

Muscle-ups (5-10 sets)

Muscle Up Skill work

Endurance for those with muscle ups (choose a rep count that is doable and hit that same number with only 20-30 second rest in between)

Controlled Transition work

Banded Low Rings

Metcon

Metcon (Time)

3 Rounds For Time:

5 Thrusters (155/105)

10 Ring Dips

15 Ball Slams (30/20)

30 Lateral Bar Hops

Extra Credit

ROWvember (Distance)

Add your rowing meters here!

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