TUESDAY May 7. 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Band in Rig Shoulder activation warm up.

Then 2x

5 Scap Pullups

5 Kip Swings,

10 Hollow Rocks

10 Arch Rocks

10 Leg Swings each way


Pull-ups (3 sets max reps – See notes below)

Butterfly/kipping technique work 5 Minutes

Then 3 sets of Max Effort minus 1 (don’t go quite to failure) Reps at challenging scale with ample rest between.

(Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly)


Metcon (AMRAP – Reps)

EMOM x 20

Interval 1: Row 200/150m

Interval 2: 10 Ring Dips or 2-5 Ring Muscle Ups

Interval 3: Run 200m

Interval 4: 15 Burpees

Interval 5: Rest

Categories: WOD

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