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WEDNESDAY August 9, 2017

8
Aug

WEDNESDAY August 9, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll and Mobility

400m Run (Time)

Max Effort 400m Run
***Disregard above notes. This is NOT meant to be max effort.

3×400’s 1M Rest

SKILL WORK

Metcon (No Measure)

12EMOM

1 – 12 Bar Kips

2 – 12 Barbell Wrist Curls

3 – 12 Kneeling Band

Pull Downs

Rope Climb (Skill Work.)

Metcon

Metcon (Time)

10 Rounds:

– 20 ft Bear Crawl (Rx+ Handstand Walk)

– 1 Rope Climb

Cool Down

Forearm smash

Extra Credit

Optional:

1-Leg Hip Raise 3x10e

+ Band Low Row 3×12

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