THURSDAY October 3, 2019

CrossFit Momentum – CrossFit


Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side


Sumo Deadlift (5×5, increasing E2M)

Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20


Metcon (Weight)


1 Clean (225/155#)

5 Wall Balls (20/14#)

20 Double Unders
*Full Squat Clean

*If not using Rx, Use ~80% of Clean

*Shorten Reps of Jump Rope if not able to have ~1 Minute rest per round.

Categories: WOD

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