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WEDNESDAY March 1, 2017

28
Feb

WEDNESDAY March 1, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Moving

– High Knee Runs

– Buttkickers

– Forward Lunge & Twist

– Skip for height

– Backward Lunge & Reach

– Skip for distance

– 1-Leg RDL Walk

– Frankenstein Walks

Weightlifting

Push Press (Work up to a heavy 3RM )

Metcon

Metcon (Time)

5 Rounds for Time:

– 12 Alternating Single Arm KB Swing (53/35)

– 12 Alternating Pistol Squats

Cash Out

3-4 Rounds:

6-10 dumbbell bent over rows

8-12 GHD back extensions or Supermans with 2 second pause at top

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