TUESDAY July 23, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Row 3 Minutes

Then 20 Pendulums

10 Scorpions,

15 V-Ups.

Then Mobility on Box with Lax ball, pigeon, hamstring stretch.


Deadlift (2×2@80% E2M then 5×3@60% E:30 seconds)

When dropping to 60%, we are looking for technically sound reps with speed. Move right into the 5×3@60% following the 2×2@80%.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP, with a partner, Ping Pong Style

12/9 Calorie Row

15 Hand Release Pushups

18 American KB Swings (24/16kg)
Count one round everytime any partner finishes the KB Swings

Categories: WOD

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