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WEDNESDAY October 24, 2018

23
Oct

WEDNESDAY October 24, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Warm Up

20 pendulums

10 scorpions

20 V-Ups

10 inchworm to pushups

Then: warm up on rig/rings

SKILL WORK

STRICT Pull-Ups (10 min EMOM)

Using 50% of max reps from previous 2 weeks:

Min 1: Pullup Reps

Min 2: Dip Reps

Dips (10 Min EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Deadlifts (225/155#)

15 Medball Situps (20/14#)

20 WallBalls (20/14#)

200m Run

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