THURSDAY September 27, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

3x each:

30 Seconds on, 10 second Transition: Hollow Hold

Handstand hold

Arch Hold



Muscle-ups (Ring Muscle Up Technique Work)

Min 1: 8 Swings,

Min 2: 3-4 Transitions,

Min 3: 8 Dips

EMOM x 9

Those with Muscle ups can practice after minute 3 OTM, those who are close can try for last 3 minutes


Metcon (Time)

4 Rounds for time:

25′ HS Walk (or 50′ Bear Crawl)

12 Alt arm DB Hang Clean n Jerks (50/35#)

12 Weighted Situps (w/1 DB)

Categories: WOD

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