SATURDAY July 15, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Push-Up Complex x5 each

(Regular, Hand Release, + Shoulder Press, + Arm Hanger)

Scorpion x6 each

Iron Cross x6 each

Swimmer Holds :20 each

X-Over Crunch x10 each


Metcon (Time)

Partner for time:

50 Calorie Row

50 Hand Release Push-Up

50 Pull-Up

50 American KB Swing (24/16kg)
One person working at a time, Each partner to do 50 reps of each.

Extra Credit

Deadlift (4×5@82.5-87.5%)

Press from Split (4×8)

Reverse Hypers (3×10, unweighted. Alternate with press from split)

Categories: WOD

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