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WEDNESDAY January 17, 2018

16
Jan

WEDNESDAY January 17, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

– Glute Medius

– Hip Flexor

– Calf

– Peroneals

– IT Band

– Quad

– T-Spine

– Lats

Accessory

500m Row (Time)

Max Effort 500m Row
3x500m, Rest 2 Minutes or switch off with partner if busy class. LAST set max Effort. First set Technique/Stroke count focus.

SKILL WORK

Rope Climb (To Prep for WOD)

Metcon

Metcon (AMRAP – Rounds and Reps)

14AMRAP

– 50′ 1DB OH Walking Lunge (50/35)

– 15 Toes-2-Bar

– 1 Rope Climb

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