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WEDNESDAY February 8, 2017

7
Feb

WEDNESDAY February 8, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Jump Rope

x6 each leg/arm

– Forward Lunge & Twist

– Spiderman Stretch

– Reverse Lunge & Rainbow

– Inverted Toe Touch

– 4-Point Squat

– T Push-Up

– Alternating Pigeon

– Plank Series (Front-45, Side-20, Side, Back-45)

Weightlifting

Bench Press (2×3 (~75%), 2×2 (~85%), 2×1 (~95%))

Alternate with L-Sit

5x:20 Support between boxes

Metcon

Metcon (Time)

Partner for Time:

– 60 Back Squat (135/95, SC:105/65)

– 50 Toes-2-Bar

– 40 Front Squat (115/75, SC:85/55)

– 30 Pull-Up

– 20 OH Squat (95/65, SC:65/44)

– 10 Chest to Bar (Rx+ Legless Rope Climb)

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