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WEDNESDAY December 20, 2017

19
Dec

WEDNESDAY December 20, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Full body foam

roll and specific

mobility

Strength/Core

Metcon (No Measure)

12EMOM

1 – 8e Shoot Throughs

2 – 5 Negative Ring Dips (Goal 5-7 second decent)

3 – 6-12 Toes-2-Bar (Advanced look for speed, time each round)

Metcon

Metcon (AMRAP – Reps)

16EMOM

1 – 14/10 Calorie Row then ME DB/KB 1- Arm Ground-2 OH (50/35) Alternate arm per round

2 – Rest
Bigger classes, alternate rest minute. Score G20 Reps only

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