MONDAY January 21 .2019

CrossFit Momentum – CrossFit

Happy Martin Luther King Day! There will be regular class schedule today.


Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility
Ankle/Calf Mobility (45lb plate, 15 calf raises with knee drive to pole, ankle mobility at the bottom of each rep)


Back Squat (20 Rep Max)

Take 15 Minutes to build to 20RM

Warm up with 10 empty bar Squats, then about 3×5 up to working weight. ~60-65% of 1RM


Metcon (Time)

7 Rounds:

7 Unbroken Power Snatches (75/55#)

7 ABMAT Situps

21 Unbroken Double Unders
**Athlete may only Rx WOD if reps remain unbroken. Restart Double Unders or Snatches if necessary.

**10 Min Cap

Categories: WOD

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