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THURSDAY September 7, 2017

6
Sep

THURSDAY September 7, 2017

CrossFit Momentum – VELOCITY

Warm-up

Metcon (No Measure)

For quality

Bike or Row: 5 minutes @ easy pace

Side Shuffles: 10 x 10m (Video)

Walking Lunge: 10m

Sumo Inchworms: x 10

Squat Press Outs: x 10 @ light weight using KB, DB or Plate

Hip Airplanes: x 10 each hip

Metcon

Metcon (Time)

3 Rounds

1 Arm Overhead Carry: 30M each arm @ challenging weight

Alternating Push Up Shoulder Tap: x 10 with 3 count hold at top of each rep

Strict Toes to Bar: x 5

1 Arm RKB Swing: x 15 each arm as heavy as capable

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