CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
-10x Each Calf Raise/ Slow Descent/Ankle Stretch on 45lb Plate next to stantions
Then Walking Dynamic:
-Inchworm to Pushup
-Samson Stretch
-Lunge with Arm Circles
-High Knees
-Butt Kicks
10 Hanging Scap Pullups
10 Squat Jumps
10 Kip Swings
10 Broad Jumps
3-5 PullUps
5 Burpee Broad Jumps
SKILL WORK
Max Height Box Jump (Distance)
Max Height Box Jump
Measurements are in Meters, please change in WODIFY accordingly. Measure each height attempted with TAPE MEASURE from ground to top.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies may use 35lb bar
Scale to
30 Thrusters
20 Jumping Pullups