THURSDAY May 2, 2019


CrossFit Momentum – CrossFit

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch
Then Ankle Prep

Weightlifting

Back Squat (4×6@70%, w/maximum rest 30-45 seconds between sets)

Accessory

Weighted Step-ups (2×12 Barbell Step Ups total, Alternating.)

Metcon

Metcon (Time)

Run 800m

50 Wall Balls (20/14#)

Run 800m
**Rx+ wear vest

Categories: WOD

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