THURSDAY December 13, 2018

CrossFit Momentum – CrossFit

Warm-up

30-20-30 (No Measure)

Run/Row: 400/500M

30 Banded Air Squats

20 Pass Throughs

30 Banded Overhead Squats (PVC)
Then Coach’s choice mobility

Weightlifting

Back Squat (4×3, E2:00 Start at ~70% -Pause 2 sec on EACH REP)

12 Alternating leg V-Ups after each set

Pause squat for each squat, then drive straight out of hole no bounce. Athletes can increase

Metcon

Metcon (Time)

4 Rounds for time:

35 Double Unders

12 Overhead Squats (95/65#)

Categories: WOD

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