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TUESDAY October 10, 2017

9
Oct

TUESDAY October 10, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 Banded Passthrough

15 Band Upright Row

15 Shoulder Press

15 Pull Aparts

15 Overhead Squat

10 Scorpion

10 Pendulums

Weightlifting

Bench Press (8×4 at ~80% EMOM or Alternating with Partners)

Metcon

Metcon (Time)

30 Front Squat (115/75)

15 Burpees OTB

20 Overhead Squat (Same bar)

10 Burpees OTB

10 each leg Back Rack Forward Lunge (same bar)

5 Burpees OTB

Cool Down

Couch Stretch 1 min per side.

Pigeon 1 Min Per Side

Extra Credit

Optional:

1-Leg RDL 3x10e

+ 1-Arm Band Row

3x10e

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