THURSDAY April 25, 2019

CrossFit Momentum – CrossFit


Banded shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded Overhead Squat

Banded lat side stretch

Banded High Pulls

Banded RDLs


Pull-ups (Technique/Endurance)

**Butterfly/kipping technique work or 5×1-3 negatives or banded strict

**Then 6×4-6 of appropriate scale from below at challenging scale with 20-30 seconds max rest between.

**Options include: Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly


Metcon (4 Rounds for time)

Every 4 Minutes, Each for time:

12 Burpee Box Jumps (24/20#)

15 Situps

18/15 Calorie Row, Ski or Bike
**Modify by decreasing reps to something doable but challenging.

Categories: WOD

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