Call Us: (845) 348-1110

TUESDAY March 28, 2017

27
Mar

TUESDAY March 28, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Spiderman Stretch 8x Each

Lateral Drop Unders x8 each way

Sleeper Stretch :60 each side

12 Scarecrow + Shoulder Press

8 Each Leg Hamstring Kicks

SKILL WORK

Warm-up (No Measure)

x3

– 1-3 Skin the Cat

– :20 Hollow Rock

– Max Effort Ring Dips

– 6e 1-Arm KB/DB Bent Over Row (Knee/Hand on Bench)

Weightlifting

Front Squat (5×3@90%)

Metcon

Metcon (Time)

12EMOM

1 – 2-5 Jumping Muscle Ups (Rx+ 2-5 Muscle Up)

2 – 20 MB Forward Lunge (ball overhead)

3 – 12 Hand Release Push-Up, Plank for rest of Min

4 – 30 MB Russian Twist (15 GHD Rx+)
Mark 12 min if completed entire emom. If missed reps, add a second per rep missed

Leave a Reply