THURSDAY February 2, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)

In Place Footwork 6x:20

10 Push-Up + Floor Thruster

:15 Floor Y Hold + 15 Floor Y Raises

10-2 Point Squat

10 each 1-Leg Glute Ham Raise (heel on floor)

8 each Reach Roll Lift

20 Reverse Crunches


Handstand Push-ups (10 Min EMOM)

Find a rep count you can maintain up to 5. If 5 per minute is easy, go deficit or work strict/kipping, whichever is your weakness. Scale to On Box or Regular/Ring Pushup rather than DB press.


Metcon (AMRAP – Reps)

4 Rounds for Reps

Minute 1 – Calorie Row

Minute 2 – Stone/Heavy Ball to Shoulder

Minute 3 – Wall Balls (20/14)

Minute 4 – Rest
Bigger Groups start on alternate movements based on Stone/Ball weight. Add total Reps

Categories: WOD

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