TUESDAY March 5, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks then

5 each x 2:

– Lunge Elbow drop w/OH reach

– 4 point Squat

– Push-Up to Downward Dog

– Squat hold w/one arm overhead reach

– Rock back Split n Reach 3 ways

– Scorpion

– Pendulums

– Mountain Climbers

Weightlifting

Deadlift (5×6 90 Second rest after each – Same weight across)

Aim to add 5-20lbs to 2.18.19

Metcon

Start each sprint 5 minutes apart:

(example: at the 0:00, begin the ski, at the 5:00, begin the bike, at the 10:00, begin the Row.

500m Ski (Time)

Max Effort sprint – 500m Ski for time

1km Bike for time (Time)

Max Effort 1km Bike for time.
**Check prior to going that your bike is in km and NOT in Miles

500m Row (Time)

Max Effort 500m Row

Categories: WOD

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