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WEDNESDAY, February 1, 2017

31
Jan

WEDNESDAY, February 1, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

45 sec each

Jumping Jacks

Lunge into spiderman stretch

Squat hold (hands on heels chest up)

Push-Up to Downward Dog

Rock back 3 way hamstring

Scorpions

Pendulums

Mountain Climbers

Weightlifting

Overhead Squat (EMOM 10 min. 3 reps at 60%)

The emphasis of today’s strength is to stay lighter with weight and work on being explosive out of the hole. Athletes to take weight off floor if larger class.

Metcon

Metcon (AMRAP – Rounds and Reps)

10AMRAP

2-4-6-8-10-Etc

Box Jumps 24/20″

Dead Lifts 185/135#

T2B
Note completed round (Round of 2,4,6,8, etc) Plus any additional reps.

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