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WEDNESDAY November 7, 2018

6
Nov

WEDNESDAY November 7, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

45 Second Jump Rope

30 Second Plank

15 Banded Press

x 4

then Banded mobility

Weightlifting

Shoulder Press (3×3 @ 82.5-87.5% E2:30)

Immediately after each set, 15 Slow PVC Press

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

18 Sit-ups, 9 HSPU

1 Rope Climb (Rx+ 3 Rope Climbs)

*2 Min Rest at 9 minute mark.

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

30 Double Under

15/12 Cal Ski, Row or Bike
Rx use all the ski ergs first, then bike or row if none available

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