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WEDNESDAY October 11, 2017

10
Oct

WEDNESDAY October 11, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Inverted Toe Touches x 10

Squat 1 arm Reach x5 each

Lateral Lunge x 5

Floor Press x15

Superman x15

Push-Up + Downward Dog x8

Leg Swings x10 each way

Weightlifting

Deadlift (3×10, increasing)

Alternate working sets with Ring Push-Up

3×10

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

– 10 Push Jerks (135/95)

– 10 Toes-2-Bar

– 30 Double Unders

Cool Down

Lat/Calf roll out

Extra Credit

Optional:

Inverted Row 5×8

+ Band Pressdown

4×25

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