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WEDNESDAY August 2, 2017

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Aug

WEDNESDAY August 2, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

-10 small arm circles

-10 big arm circles

-10 cross the body hugs

-10 Inchworm + Pushup

-5 Scorpions each side

-10 pendulums each side

– 1/4 Squat Hold Diagonal Plate Press Outs x8 each

– Deep Box Steps Ups x8 e

– Pigeon on Box :30 e

– Ankle Mobility on rig :30

Weightlifting

Bench Press (4×5, increasing)

3×20 band pull aparts in between

Metcon

Metcon (Time)

3 Rounds for Time:

– 21 Calorie Row/Bike/Ski

– 18 Alternating Pistols

– 15 Box Jumps (30/24)

Cool Down

Couch stretch 1 min each side

Extra Credit

Tabata V-Ups (AMRAP – Reps)

Alternate between v-ups and supermans for a double tabata

Tabata Superman (AMRAP – Reps)

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