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THURSDAY September 7, 2017

6
Sep

THURSDAY September 7, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 3 Minutes:

8e Kneeling Wrist Switch

Scorpion x8e

Open Book x8e

Squatting Hip Rocks x8e

Crossover Crunches x8e

Gymnastics

Metcon (AMRAP – Reps)

2 Rounds:

– 1 Min MB V-Ups or MB Legs up Reach Crunch

– 1 Min MB Russian Twist

– 1 Min Plank Hold

Metcon (AMRAP – Reps)

6 min EMOM:

1 – 10 Shoot Throughs

2 – :45 Handstand Walk/Bear Crawl

Metcon

Metcon (3 Rounds for reps)

3 Rounds

4 Min AMRAP, 1 min rest between rounds:

10 Alt DB/KB Snatch (50/35)

10 Burpee Box Overs (24/20)

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