THURSDAY May 9. 2019

CrossFit Momentum – CrossFit


DB Warm Up (No Measure)


10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice


Shoulder Press (4×8 E2:15 @70% Added a Set from 4/17/19)

After the sets, 2x 50ft Each arm KB Cross Body Carry. (one arm overhead w/weight, other arm farmer carry). This will challenge core, grip, and scapula stability. Go heavy but maintain positioning.


Metcon (Time)

5 Rounds, Rest 1 Min after each

5 Strict HSPU

7 Burpee Box Jump Overs

9 Air Squats

11 Calories of Choice

Categories: WOD

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