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TUESDAY May 1, 2018

30
Apr

TUESDAY May 1, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400m run

High Hips Bear Crawl 50ft

Crab Walk 25ft

Lateral Plank Crawl 25ft each way

Inchworm to Pushup 25ft

20 foot pedals each side

Then:

Shoulder mob coach’s choice

Gymnastics

Handstand Push-ups (Option 1 or Option 2)

HSPU

Strict work:

-Option 1: No HSPU to 3 Strict – 10×1 Negatives (slow decent) – to a deficit if control is maintained. Then 5×5 Pike or Box Pike HSPU

-Option 2: 5×2-5 dead stop strict HSPU

then 3×5 kipping – to a deficit if easy

Metcon

Metcon (Time)

6 Rounds

Run 200m

15 Box Jump Overs (24/20)

9 Pullups

Rest 1 minute after each round

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