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WEDNESDAY April 17. 2019

16
Apr

WEDNESDAY April 17. 2019

CrossFit Momentum – CrossFit

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Weightlifting

Shoulder Press (3×8 E2:15 @70%)

Single Arm Overhead Carry (2x 50ft Each Arm KB Cross Body Carry)

DB
(one arm overhead w/weight, other arm farmer carry)

Go HEAVY but allowing for proper form

Metcon

Metcon (Time)

20 Cal Ski, Row or Bike

10 Shoulder to Overhead 95/65

20 Cal Ski, Row or Bike

10 Shoulder to Overhead 125/85

20 Cal Ski, Row or Bike

10 Shoulder to Overhead 155/105
Rx+ weights 135/95, 165/115, 195/135

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