THURSDAY August 8, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x: 10 Step Ups

5 Pause Box Jumps

1 Pike Walk around the Box

5 Cossack Squats

5 Inchworm

Weightlifting

Weighted Step-ups (E:90 seconds x 8 (4 rounds of each))

Int 1: Back Rack Step Ups 4 Each Leg

Int 2: 3 High Box Jumps/20 Second L-Sit Hold

**Back Rack this week instead of Front Rack

** Increase the weight each round

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds

15/12 Calorie Row, Ski or Bike

12 Ball Slams

9 Burpee Box Jump Overs (24/20″)
**Ladies may Rx with a 30# over the shoulder clean instead of a slam or a 20# slam, Men 40 or 30# is Rx ball slam.

**Each round for time

Categories: WOD

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