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WEDNESDAY April 24, 2019

23
Apr

WEDNESDAY April 24, 2019

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2
Posterior Chain Mobility

Weightlifting

Deadlift (10@ 60% , 8@70%, 6@75%, 15-20 reps @ 50%)

Set interval clock for E2:15. Last set athletes may go at the end of the interval.

Single Leg RDL (2×6 Single Leg DB RDL Each Leg)

DB or KB
3111 Tempo – Go as heavy as you can maintain proper technique

Metcon

The clash of the colorful barbells (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Power cleans (135/95#)

7 Wall Balls (20/14#)

9 Cal Ski
*Fill all ski ergs first and then move to bike, only row if big class.

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