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TUESDAY July 9, 2019

8
Jul

TUESDAY July 9, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Thoracic Spine Mobilization, then

2x:

Row 250m

10 KB Goblet Squats

15 Russian Swings

Front Rack Mobility

Weightlifting

Front Squat (Spend 20 Minutes building to a 1RM)

Give 2.5+ minutes between sets once you reach heavy singles

5 reps @45, 5@65%, 3 Reps at 75%, 1@ 85, 90, 95, 101% +

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Hang Power Cleans (75/55#)

12 Alt DB Box Step Overs (35/25 each hand)

15 Situps
Rx+ 115/80#, 50/35#)

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