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TUESDAY September 4, 2018

3
Sep

TUESDAY September 4, 2018

CrossFit Momentum – CrossFit

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch

Weightlifting

Back Squat (5×5 @ last week’s weight, E2M)

If you were not here last week, work between 70-75% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

8 Burpee Box Jumps

12 Russian KB Swings (32/24kg)

Rest 2 Minutes

Repeat, start at beginning

Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

8 Burpee Box Jumps

12 Russian KB Swings (32/24kg)

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