MONDAY April 8, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Couch Stretch 1 min per side.

Purple Band Shoulder activation (pullaparts/pass throughs/ shoulder press/ lat pull downs / etc).

Mobility: Ankle/T-Spine/ Front Rack – Athlete’s choice 3 minutes.

Then: Empty Barbell

10 Front Squats

5 Shoulder Press,

10 Scap Pullups

10 Thrusters

10 Kip Swings,

7 Thrusters

3-7 Pullups.

Then hit 5/5 with working weight


Today’s WOD is a classic Benchmark WOD – We’re looking to have you finish with a goal of under 5 minutes -top athletes under 3, with no more than 8 minutes. If the WOD is going to take you longer, let’s scale weight or modify movements accordingly. This WOD should feel like a sprint -and if you don’t know Fran yet, you’ll know Fran tomorow 🙂 Have fun!

Fran (Time)

Thrusters, 95# / 65#
Classes to break into two heats – With athletes having a judge – Similar to the OPEN

Cool Down

5-10 Min Easy Spin on the bike or Jog/Walk

Categories: WOD

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