THURSDAY September 5, 2019

CrossFit Momentum – CrossFit

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups
Then with a purple band in Rig:

Lat Pulldowns

Straight arm circles

Face Pulls

Tricep Pushdowns

Shoulder Stretch

Gymnastics

Kipping/Butterfly Technique Work (10 Min of skillz)

SkilL Work
Spend 10 Minute working on skills and drills. Start at most basic level even if your pullups are strong.

Metcon

Metcon (6 Rounds for time)

Every 4 minutes, for 24 minutes (6 rounds):

20/16 Cal Row, Bike or Ski

30 Double-Unders

10/7 Cal Row, Bike or Ski (different Machine)

Categories: WOD

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