THURSDAY May 16, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Purple band in rig shoulder activation series – 20 Banded Face Pulls

10 small straight arm circles each side

10 1 arm Rows w/pause

20 Lat Pulldowns

10 Banded Overhead Squats (band still in rig)


Pull-ups (EMOM x 6 of 40% of max effort sets from 4/16/19)

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

Then EMOM x 6 of 40% of max effort sets from 4/16/19

(Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly)


Metcon (5 Rounds for time)

Every 3 Minutes for 5 Rounds:

Row 300m/250m

15 Wall Balls (20/14#)

10 Dips
Rx+ 3 Bar Muscle Ups per Round

Categories: WOD

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