SATURDAY April 20, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 5 of each movement:

DB High Pull

DB Press

DB RDL

DB Goblet Squat

Box Step Ups Each Side

Then:

Box Mobility (Hamstrings, hips, shoulders)

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP

4 DB Hang Clean n Jerk Each side (50/35#)

8 Pullups

*Rest 2 Min*

4 Min AMRAP:

4 Devil’s Press (50/35#)

8 DB Facing Burpees

*Rest 2 Min*

4 Min AMRAP:

4 Pistol Squats Each

8 Wall Balls (20/14#)

*Rest 2 Min*

4 Minute AMRAP

4 Cal Ski

8 Cal Bike
Keep track of total reps.

1 rounds= 12 reps

Accessory

5 Minute AMRAP: Row for meters (Distance)

Or Ski or Bike!

Categories: WOD

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