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TUESDAY August 15, 2017

14
Aug

TUESDAY August 15, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Jog

IYT Holds :20 each

Squat Hold :30

Inverted Toe Touch

IYT Reps x10 each

Squat Hold & Internal Rotation x5

each side

Hamstring Kicks x10e

Squat Hold for Ankle Mobility

(Assisted) :30

Weightlifting

Front Squat (12 minutes to build to a 3RM)

2×5 to warm up, then build in 3’s.

Strict 12 minute clock.

Metcon

Metcon (AMRAP – Rounds and Reps)

20M AMRAP:

– 21′ Overhead Walking Lunges total (45/25#)

– 15 Toes 2 Bar

– 9 Burpee Box Jumpovers (24/20)

Extra Credit

Optional:

RDL + Bent Over Row 3×8

+ Heavy Low Band Row 3×8

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