FRIDAY July 12, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Activation w/Purple Band

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Overhead Reverse Step Lunges

10 Med Ball Squat

10 Med Ball Pushups

10 Rotating Toss to Partner

Weightlifting

Push Press (1RM – 15 Minutes to build)

Give 2+ minutes between sets once you reach heavy singles

5 reps @45-55%, 5@65%, 3 Reps at 75%, 1@ 85, 95, 101% +

Metcon

20/20 Vision (Time)

Three rounds for time of:

20 Wall Ball Shots (20/14#)

20 Calorie Row
Rx+ 3x: 30 WB, 30 Cals

12 Min Time Cap

Categories: WOD

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