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TUESDAY March 7, 2017

6
Mar

TUESDAY March 7, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:90 Jump Rope

Spiderman Stretch, 3 position reach, x2 each

Lateral Drop Unders x8 each way

Sleeper Stretch :60 each side

12 Scarecrow + Shoulder Press

8 Each Leg Hamstring Kicks

Weightlifting

Back Squat (8EMOM: – 3 Back Squat + 3 Box Jump)

Warm Up to ~75%, then start EMOM. Do 3 box jumps immediately after the 3 squats. Athlete may increase weight.

Metcon

Metcon (Time)

8 Rounds for Time

– 3 Clean & Jerks (155/105)

– 10 Jumping Lunges

(Powers is ok)

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