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TUESDAY February 20, 2018

19
Feb

TUESDAY February 20, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Banded Air Squats

5e Spiderman (In place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman Elbow Drop

10e Kneeling Backward Hip Circles

15 Banded Air Squats

Weightlifting

Deadlift (Volume 5×8 (~70%) + Toe Reach Crunch 4×25)

Work on Speed. Rest 1 minute after each set

Metcon

Metcon (Time)

4 Rounds for Time:

– 18/14 Calorie Row, Ski or Bike

– 12-DB Alt Power Clean (50/35)

– 4 Ring Muscle Up

(Scale: Jumping Muscle Up)

Extra Credit

Weighted Pull-ups (4×10)

Ring Dips (4×6 weighted)

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