THURSDAY May 24 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

2 Rounds:

DB Overhead Walk 50m Each Arm

10 Kip Swings or Scap Pulls (or 5 Ring Rows)

5 Snap to Hollow

10 Supermans

Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.


Alternate through movements

Bent Over Row (4×10)

Tall Kneeling KB Press (3×8 Each Side Alternating each Rep)

GHD Back Extensions (3×12 )

Or Supermans


Metcon (Time)

Toes to Bar

Lateral Burpees over Bar

Push Press (115/75#)

1,2,3,4,5,6,7,8,9,10 of each

12 Minute Cap
If Time Cap is Hit, time is 12 minutes plus 1 second per rep missed.

Categories: WOD

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