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WEDNESDAY September 19, 2018

18
Sep

WEDNESDAY September 19, 2018

CrossFit Momentum – CrossFit

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Weightlifting

Back Squat (3×5 @ 75-77.5% E3:00)

Warm up with 10 empty barbell squats, 5 reps at 55, 65, 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

200m Run

4 Strict HSPU

6 Power Cleans 165/115lbs
Rx+ Deficit HSPU and 205/135

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