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THURSDAY October 12, 2017

11
Oct

THURSDAY October 12, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

Full Body Foam Roll

Weightlifting

4×5 Weakest

Olympic Movement

15-12-9

Weakest

Gymnastics

Movement

Alternate Every 2 Minutes.

Metcon

Metcon (Time)

5 Rounds for

Time:

– 12 Goblet

Squat (53/35)

– 8 Burpees

– 4 Ring Dips

Rx+ Alternating pistols for Squats and 2 Muscle Ups for Dips

Extra Credit

Optional:

DB Chest Press 5×8

+ Elevated Hip

Extension 4×10

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