Call Us: (845) 348-1110

TUESDAY November 14, 2017

13
Nov

TUESDAY November 14, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

.6 mile Assault Bike or

400m Run/Ski

10 Band High Pull

10 Band Hanging Shrugs

10 Band Zots Press

3x :10 Band Pull-Apart

Hold + 5 Band Pull

Aparts

3x5e Empty Strict/Push

Press & Jerks

+ 3×10 Full Sit-Ups

Weightlifting

Shoulder Press, Push Press, Jerk Complex (5x (1 SP + 2 PP + 3 Jerks) + Russian Twists 4×30)

Any Style Jerk

Metcon

Metcon (Time)

For Time:

20 Double Unders

10 Wall Ball (20/14)

1 Rope Climb

40 Double Unders

20 Wall Ball

2 Rope Climb

60 Double Unders

30 Wall Ball

3 Rope Climb

Extra Credit

OPTIONAL:

x3

Bent Over Row x10

1-Leg Hip Raise

x10e

ROWvember (Distance)

Add your rowing meters here!

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