FRIDAY January 4, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

W/Purple band in rig:

10 PVC Lat Pull Downs

10 PVC Tricep Pushdowns

20 Banded Face Pulls

10 Overhead Squats (w/Band still attached to rig)

10 Scap press outs (stand inside band with hands on, extend arms, then scap retraction)

Shoulder Mobility of choice

Then, Double Under Technique 4-5 Minutes -For those with good DU’s, 5×30-50 unbroken -choose a number and stay with it.


Hang Power Snatch + OH Squat (1 HPSN + 2 OHS E2:00 x 6)


Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

4, 8, 12, 16 etc reps of:

DB Overhead Walking Lunge (Total) (50/35#)

DB weighted Situps

Lateral Burpees over DB

*continue to increase by 4 reps

Categories: WOD

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