MONDAY February 18, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

15 Banded Air Squats

10 Spiderman (In place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman Elbow Drop & OH Reach

10e Kneeling Backward Hip Circles

15 Banded Air Squats


Deadlift (5×8 (~65-70%))

**Alt Leg V-Ups 4×14 after each DL set

**Complete the V-Ups immediately after the set of deadlifts. Work on Speed – Fast tng reps as opposed to heavy lifting.


Metcon (Time)

4 Rounds for Time:

18/14 Calorie Row, Ski or Bike

12-DB Alt Hang Clean n Jerks (50/35)

4 Strict HSPU
Deficit Strict HSPU Rx+

Categories: WOD

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