SATURDAY September 28, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)


Couch Stretch 2 Minutes Per Side

Banded Hamstring Distraction x 20 Per Side

Ankle Prep (KB on knee or Foot on stantion/wall)

Banded Lateral Walks

Banded forward walks

Banded Backward Walks

15 Banded Air Squats

10 Inchworm to Pushup

10 Deep Lunge with Elbow drop and overhead reach

10 Squat w/1 arm Overhead Reach


2 Rounds:

5 Squat Jumps

5 Burpee Broad Jumps


Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Categories: WOD

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