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WEDNESDAY May 10, 2017

9
May

WEDNESDAY May 10, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

400M Jog

Ring Warm Up (No Measure)

2 Skin the Cat

5 Dips or pushups

5 Hips to Rings or Ring Swings.

2 Wall Climbs

10 Hollow Rocks

Turkish Get Up (Skill then up to heavy 1RM each side)

As part of warm up

Gymnastics

Ring Progressions:

Ring Pullups

Ring Dips

MU Transitions

Ring Swings

Metcon

Metcon (Time)

3 Rounds For Time:

7 Deadlifts ( 225/155) RX+:315/225,

14 Box Jumps (24/20)Rx+ 30/24

21 Hand Release Push-Ups

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