THURSDAY December 27, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

10 Reach Up Reach Down

10 inchworm to plank

10 Down Dog to Pushup

10 Lunge w/ T-spine rotation and reach

10 2-point Squats

50 ft High Hips Bear Crawls

10 Pause Arch to Hollow holds on pullup bars


Tabata Plank (No Measure)

Looking to make these as challenging as possible. Deep Hollow body, creating tension throughout body.

Rest 3 Minutes after each tabata

Tabata Side Plank Reach Unders (AMRAP – Reps)

Alternate sides each interval

Tabata Hollow Hold (AMRAP – Reps)


Metcon (Time)

HS Walk 75ft

20 Toes to bar

HS Walk 50ft

15 Toes to Bar

HS Walk 25ft

10 Toes to Bar

Cash Out

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
Coach’s discretion on rounds. Row for Calories.

Categories: WOD

Previous Post: