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WEDNESDAY January 3, 2018

2
Jan

WEDNESDAY January 3, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Band Pass throughs

Band Shoulder Press

Band Upright Row

Band Pull Aparts

Band Behind neck pull Aparts

Then:

1 Wall Climb 10 Wall Facing Squats 1 Bear Crawl (down and back)

2 Wall Climbs 10 Air Squats 10 HS Kick Ups

3 Wall Climbs 10 Squat Jumps 30 second HS Hold

SKILL WORK

Handstand Walk (10 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

14AMRAP

– 5 Clusters (155/105)

– 10 Bar Facing Burpees

– 15 Calorie Row/Ski/Bike

Rx+ 165/115 Bike

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

Strict Ring Row x12

+ 1-Arm KB Swing

x8e

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