TUESDAY July 2, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Banded Shoulder Activation, then:


25ft Inchworm to Pushup

25ft Hip Hinge Toe Touch

25ft Samson Stretch

25ft Monster Walks

10 Scap Pullups

3-5 Strict Pullups

Bottom of Rings Stretch


Strict Muscle Up Progressions (9 Minutes)

Strict Ring Muscle Ups

EMOM x 9

1-2 Strict Muscle Up

or Progression

Or 9 Minute Skill Session or attempts not OTM


Metcon (AMRAP – Reps)

24 Min EMOM:

Int 1: 5 Deadlifts (start at 60% of 1RM, may build every round)

Int 2: Row, Ski or Bike 15/12 Calories

Int 3: 5-12 Unbroken Toes to Bar, 15 Air Squats

Int 4: Rest (add weight during this interval for DL)
**Mark Deadlift final Weight below

Deadlift (Heaviest 5 reps from EMOM above)

Categories: WOD

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