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WEDNESDAY April 5. 2017

4
Apr

WEDNESDAY April 5. 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Half 500 m Row/ Other half Run 400

10 Reverse Lunge w/ Overhead Reach

8 Push Up to Downward Dog

10 Scorpion

8 Push Up Plus 8 Arm Hanger

10 Iron Cross (On Back Slow and Controlled)

16 Pendulum (On Back Faster kicks alternating)

500 m Row/ Run 400m (whichever they haven’t)

Weightlifting

Bench Press (5×5@80%)

+ Band Face Pull 4×15

Metcon

Metcon (Time)

Partners For Time:

– 80 MB Slams (30/20)

– 60 KB Snatch (24/16kg )

– 40 Medball Partner Sit-Ups

– 20 Synchronized Burpees

– 40 Goblet Walking Lunges (total)

– 60 Russian Twists each side (w/KB)

– 80 American Kettlebell Swings

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