THURSDAY January 17, 2019

CrossFit Momentum – CrossFit

Warm-up

T-Spine Opener/Shoulder Warm Up (No Measure)

3-4 Minutes of foam rolling the lats and thoracic spine

10-15 Cat-Cow

10 Behind the Back Thoracic Twists per side.

10 Reach Roll Lift Each Side

Wall Slides x 10 @ two seconds down, two seconds up.

I’s, Y’s, T’s x 5-10 each
Then:

2 rounds:

5 Ring Swings

5 Toes to Rings

15 Air Squats

10 foot pedals each side

Weightlifting

Front Squat (5×5, Tempo at 30X1 E:2:00)

Same weight across. Work ~ 65% of 1RM for perfect form

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

20 Double Unders

AMRAP Ring Muscle Ups in remainder of min
*If you finish 30 muscle ups under 10 minutes stop when you do. Mark Rounds it took in notes.

*Score is Ring Muscle Ups (or scale)

*Scale with Jumping Ring Muscle Ups or Kipping Chest to Ring Pullups

*Other Scales can include alternating minutes dips/pullups or ring rows

Categories: WOD

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