TUESDAY April 16, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Banded Shoulder Activation

3 Rounds:

10 Kip Swings or Scap Pullups

5 Wall Facing Squats

10 V-Ups


Pull-ups (Technique work)

Butterfly/kipping technique work

Then 5×4-6 at challenging scale (Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly) with 20-30 seconds max rest between.


Metcon (Time)


Squat Cleans (95/65#)

Burpees over Bar

*25 Double Unders after each Round
Rx+ 115/80#

Categories: WOD

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