THURSDAY March 21, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Minutes

Foam Roll Lats/T-spine

10 Squat Rocks

10 Deep Squat w/ alternating overhead reach

10 Lunge w/elbow drop –

10 Foot pedals each way

10 Inchworm

Wrist prep

Metcon

Row 1:30 on, 1:30 off (6 Rounds for distance)

6 rounds:

24-28 SPM

Medium pace – Try to stay consistent

Metcon

Metcon (Time)

9 reps down to 1 of each

– Overhead Squats (95/65)

– Ball Slams

1 rep up to 9 of each:

– Front Rack Lunge

– V-Ups

Categories: WOD

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