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WEDNESDAY March 15, 2017

14
Mar

WEDNESDAY March 15, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jump Rope

Arm Crosses x8

Leg Swings x 8 each

Squats x8

30 Jump Rope

Scorpion x5 each

Inch worm x5

Spiderman x5 each

30 Jump Rope

Pendulums x5 each

Roll to Split and Reach x5

Weightlifting

Push Jerk (Work Up to Heavy Jerk – Choose Push/Split)

Split Jerk (Work Up to Heavy Jerk – Choose Push/Split)

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

– 40 Double Unders

– 20 Wall Balls (20/14#)

– 10 HSPU

-3 Muscle Ups (Rx + only)

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