WEDNESDAY October 3, 2018


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Scapula Pullups

10 Hollow Rocks

10 PVC Banded Lat Pull Downs

10 PVC pass throughs

10 Arch rocks

10 Kip Swings (bar or rings)

10 PVC Reach up Reach down

10 PVC Snap to Hollow

10 V-Ups

10 Scapula Pullups

SKILL WORK

Muscle-ups (12 minutes of Skill. )

Athletes with muscle ups can EMOM after Min 4

Muscle Up Progressions x3 rounds

0-2 Min: Focused Banded or feet on box Transition Work. Focus on false grip and catching low in the dip.

2-4 Min: 8 Hollow Rocks + 8 Ring Swings

Modify Banded work with 5 pullups and 5 dips

Metcon

Metcon (Time)

3 Rounds for Time:

20 Thrusters (75/55)

15 Russian KB Swings (24kg/16kg)

200m Run

Rx+115/75

Categories: WOD

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