TUESDAY January 30, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

With a plate on floor in front of each athlete:

Step on step off (forward facing) x10e

Straight leg toe touch to top of plate x10e

Plate Jumps (forward Facing) x10

Step on step off (lateral) x10e

Single Leg Lateral Hops x5e

Lunge Wheel x1e

Squat Drops on Plate x10

Left arm waiter walk around gym

Right arm waiter walk around gym

Plate Ground to overhead x10

Plate shoulder press x10


Metcon (AMRAP – Reps)

Option 1:

8 Min EMOM

5 Box Jumps + Max Effort HSPU Each Min

Option 2:

8 Min EMOM

Min 1: 5 Box Jumps + Max Effort HSPU

Min 2: 30-40 Double Unders
Athlete to choose challenging box height. Score HSPU


Metcon (AMRAP – Reps)

10 Min EMOM

– 3 Burpees

– 7 Wall Balls (20/14)

– ME Sit-Ups (Score)

Categories: WOD

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