MONDAY October 21, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

30 Calorie Row/Ski/Bike

10 Push-Up

10 Banded Shoulder Press

15 Banded Pull Apart

10 Banded Overhead Squats

5x each way Squat w/1-Arm OH Reach

HS w/10 shoulder shrugs


10 Minute EMOM

Interval 1: 1 Snatch (From Ground – Power or Full) (May increase)

Interval 2: Strict HSPU (Athlete to choose sustainable rep count)

Snatch (Record Scores Here)

Handstand Push-ups (Strict -Record Scores Here)


Metcon (Time)

4 Rounds for Time:

18/14 Calorie Row, Ski or Bike

8 Shoulder to Overhead (155/105)

12 Deadlifts (same weight)

Categories: WOD