MONDAY December 3, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Banded Hamstring Floss & Hip Mobility

20 Banded face pulls w/purple/red band

Row 5 Minutes – easy pace with 20 seconds hard rowing at the end of each minute

10 Sampson Stretch, 10 Dynamic Hamstring Stretch, 10 Leg Swings Each direction


2k Row (Time)

Max Effort 2k Row
Velocity will have 2k row test on Tuesday


Metcon (AMRAP – Reps)

EMOM x 10

Min 1: 10-15 Wall Balls 20/14 to 10ft

Min 2: 30 second Hollow Hold
Score Wallballs

Categories: WOD

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