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THURSDAY September 20, 2018

19
Sep

THURSDAY September 20, 2018

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2

Weightlifting

Bench Press (3×5@75-77.5% 15 Banded Pullaparts b/w sets E:3:00)

Warm up with empty barbell, 5 reps at 55, 65, 70%

Metcon

Metcon (Time)

40 WallBalls (20/14#)

40 Russian KB Swings (24/16kg)

40 Goblet Squats

40 Toes to Bar

40 1-arm KB OH Walking Lunge Steps Total

40 Cal Ski
20 min cap

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