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WEDNESDAY November 1, 2017

31
Oct

WEDNESDAY November 1, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm Up #1 (No Measure)

5-8 Minute Foam Roll

Then:

10 Calorie Row/Bike or Ski

10 Pass Throughs

5 Inchworm to Pushup

5 Scorpions each side

10 Bottoms Up Squats

Thoracic Spine Mobility

SKILL WORK

Warm-up (No Measure)

Pick a progression based on

skill level:

Working to get a Pull Up or Want to improve on pullups –

3 Rounds

10 Bar Shrugs / 10 Bar Kips /

10 Hips to Bar

10 Ring Rows

12 Banded Strict Pull-Ups

:30 Plank

Working to get a Muscle Up or have muscle ups –

3 Rounds

10 Ring Kips /10 Toe-to-Rings/ 10 Hips-to-Ring

8 Low Ring Muscle Up Transitions

6 Strict Pullups, 6 Strict Ring Dips

:30 GHD Parallel Hold

Metcon

Team “Welcome to the Pain Cave” (Time)

5-10-15-25-15-10-5 Calories

Ski

Bike

Row

May be done in teams of 2,3, or 4.

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