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WEDNESDAY October 31, 2018

30
Oct

WEDNESDAY October 31, 2018

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2
Then: PVC/Box Rack Mobility

Weightlifting

Clean (10 Min EMOM)

Min 1-3: Tall Clean + Clean Pull + Hang Clean

Min 4-6: Hang Clean + Clean

Min 7-8: 1 Clean 72.5-82.5%

Min 9-10 : 1 Clean 82.5-87.5%

Metcon

Triangle of Sprints (9 Rounds for calories)

3 Rounds for Max Calories:

20 Seconds Bike, Rest 1:40

3 Rounds for Max Calories:

20 Seconds Ski, 1:40 Rest

3 Rounds for Max Calories:

20 Second Row, 1:40 Rest
*MUST reset machines after each effort.

*If more than 12 athletes, have 2nd wave of athletes start at 1:00, 3:00 etc..

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