MONDAY December 18, 2017

CrossFit Momentum – CrossFit


Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x15 each foot

– Plate Wheel Rotations x10 each way

– Mini-Band Forward Diagonal Step x15 each foot

– Plate ABC’s

– Mini-Band Backward Diagonal Step

x15 each foot

– Wall Press x10


Front Squat (Front Squat 5×4)

+ Heavy Band Row 4×12

Build from ~75%-85% during working sets Clock E2:15


Metcon (Time)


Power Snatch (50% of Actual Snatch Max)

Wall Balls (20/14 to 10′)

* 1 rope climb or 6 Ring Rows/Chin Ups in between each round (4 rope climbs total)

Rx+ 30/20 to 10′, legless Rope Climb

Scale with Power Cleans

Categories: WOD

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