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WEDNESDAY December 12, 2018

11
Dec

WEDNESDAY December 12, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

4 minutes: 30 seconds on, 30 seconds off Rowing

Then:

10 Shoulder Tap from plank each side

10 inchworm to pushup

30 second superman hold

10 Hollow Rocks

80 ft Overhead Walk each arm with KB

5 KB push press each

SKILL WORK

Handstand Walk (EMOM x 10)

**Can Walk on hands: Manageable unbroken distance EMOM x10

**Almost there: Lateral wall walks, shoulder taps, walk in toward wall, alternate 2 EMOM

**Not there: From pike position on box: walking around the box, shoulder taps…Alternate EMOM

Metcon

Metcon (Time)

Row or ski 1,000 meters

Then, 4 rounds of:

12 WallBalls (20/14#)

9 Russian KB Swings (32/24kg)

6 Ring Dips

Then, ski or row 1,000 meters
Athletes must Ski AND row unless more than 7 people, then athletes must (Ski or Bike )& Row

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