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TUESDAY August 22, 2017

21
Aug

TUESDAY August 22, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

200M Run

1 each direction – 10 Step

Lunge Wheel

20 Band Pull Apart

5 Scorpions each

400M Run

20 Good Mornings

12 T Push-Up

20 Pendulums

Weightlifting

Deadlift (1RM)

20 minutes to build to a 1RM deadlift for today.

Metcon

Metcon (Time)

4 Rounds for Time:

– 15 Burpees

– 15 Box Jump (24/20)

Cool Down

Bike or Row at a gentle pace 5-8 minutes

Extra Credit

Alternate through the exercises

1 arm KB/DB push press (5x5e)

1-Arm DB Bent Over Row 3x10e

+ Ring Dip 3x max effort

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