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WEDNESDAY April 19, 2017

18
Apr

WEDNESDAY April 19, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Calorie Row

Fire Hydrant x10 each

“W” Hold :15

“W” Raises x15

Forward Hip Circles x10 each

“T” Hold : 20

“T” Raises x15

15 Calorie Row

Backward Hip Circles x10 each

“Y” Hold :25

“Y” Raises x15

Hamstring Kicks x10 each

“I” Hold :30

“I” Raises x15

Weightlifting

Paused Front Squat (4/4/2/2 (65-67.5-72.5-75%))

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Full Squat on Snatch

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Metcon (Time)

20-15-10-5

Ring Dips

Full Cleans (135/95)

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