THURSDAY January 24, 2019

CrossFit Momentum – CrossFit

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions
Mobility on Box

Weightlifting

Weighted Step-ups (Front Rack Step Ups 5×10 (Total steps, 5 each leg))

Newer athletes use DBs, experienced athletes use a barbell. Increase in weight to reach a challenging set of 10. Key components for each rep: Maintain upright chest, squeeze into abs, drive through heel-standing all the way up using one leg. Switch legs each rep

Metcon

Metcon (4 Rounds for time)

E4M x 4

10 Burpee Box Jump Overs (24/20″)*

15 Russian Swings (32/24kg)

20/15 Calories Ski or Bike

Each Round For Time
*Box Facing

Categories: WOD

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