MONDAY January 14. 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

3 Minute Foam Roll T-Spine and Lats.

1 Minute Rack Mobility Each Side.

Then: 6 Min AMRAP:

Row or Bike 10 Cals

10 Sampson Stretch

10 Leg Swings each way


Power Clean (20 Rep Max. Reps to be TNG. 12 Minutes to work. )

Roughly 55-65% of 1RM. Less experienced athletes to do 2×10


Metcon (Time)

3 Rounds for Time

Row 250m or BIke .6km

30 Air Squats

Row 250m or BIke .6km

20 Hand Release Pushups

Categories: WOD

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