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TUESDAY December 26, 2017

25
Dec

TUESDAY December 26, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

20 Squat Jacks

Squat Hold :30

Hands behind head Good Morning x10

Forward Lunge and Twist x6e

Band Pull Apart x15

Band Shoulder Press x15

Reverse Lunge & OH Reach x6e

Jump Squat x8

Weightlifting

Back Squat (4×6@ 77.5%)

Alternate with 3×10 DB RDL

E3M

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

6 Hang Power Snatch (75/55)

6 HSPU

2 Min Rest

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP – 3, 6, 9, 12…

Bike Calories

Bar Facing Burpees
Athletes could do the Bike/Burpee WOD first then switch if bigger class, then if still too big sub Ski (95/65# rx+ Hang Squat + Strict HSPU)

Extra Credit

Zots Press (Zots Press 3×6 )

Pull-ups (Strict Pull-Up 3×6)

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