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WEDNESDAY August 8, 2018

7
Aug

WEDNESDAY August 8, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Short band on Knee Lateral Walks both directions. Forward & Backward Walks, 15 Air Squats

10 Inchworms to Pushup

Then: Calf Prep, Wrist Prep

Weightlifting

Front Squat ( 5×7 E2:30 at 50-55%)

1st rep – 5 second pause at bottom

Goal is SPEED not Heavy weight.

Metcon

Metcon (Time)

Run 800m

50ft DB 1 arm Overhead Lunges (50/35#)

Run 400m

25ft DB 1 arm Overhead Lunges (50/35#)

Run 200m

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