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WEDNESDAY December 27, 2017

26
Dec

WEDNESDAY December 27, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/Bike (.6 miles) or SKi

PVC Warm-Up

– 10 Passthroughs

– 5e Big Circles

– Back Squat

– 10e Twists

– 10 Good Morning

– 10 Behind Neck Press

– 10 Overhead Squat

– 10 Leg Swings

Weightlifting

Clean (3 Pos. Hang Squat Clean 5×1 @ 85-90% of previous)

(Mid Thigh, Below Knee, Floor) + MB Full Sit-Up

4×10

Metcon

Metcon (Time)

For Time:

30/20 Cal Ski Erg

(Row or Bike ok too)

100′ 1-DB OH Lunge (50/35)

10 Strict Pull-Up
Rx+ 70/50 lunge and 100′ HS Walk for Pullups.

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