MONDAY December 10, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

4 Rounds of each: 20 Seconds on, 10 second transition:

Ski Erg

Banded Face Pulls,

Air Squats

Hollow Rocks

Then PVC Shoulder Opening/T-Spine Opener Mobility


Push Press + Push Jerk Complex (3 sets of 1Push Press + 1Push Jerk x3 E2:30)

-Same weight all 3 sets. Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar. Look to go 5-10lbs heavier than 11/29


Metcon (4 Rounds for time)

4 Rounds, each for time:


30ft Burpee Broad Jumps

30 Air Squats

Rest 2 minutes after each round
Looking for high energy rounds. Each round go as fast as you can.

(Hint:More Jump= Less burpee)

Rx+ deficit HSPU (45/15# plate)

Categories: WOD

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