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TUESDAY December 11, 2018

10
Dec

TUESDAY December 11, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3×20 seconds each Hollow Hold + Arch Hold

Then:

25 green/black band good mornings

20 pendulums

10 scorpions

Then, Double Under Technique 4-5 Minutes -For those with good DU’s, 4×30 unbroken

Weightlifting

Deadlift (Build to a Heavy but perfect set of 5 for today)

Aim to do this in ~5 sets.

Then drop to ~80% of that number and hit 1 set of 10 reps.

20 Minutes on the clock.

Aim to go 5-20lbs higher than last week for both set of 5 and set of 10. Previous: 11/30 & 12/5

Deadlift (1×10 @ 80% of todays 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Pullups

15 Box Jump Overs (24/20″)

20/15 Calorie Row

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