TUESDAY May 8, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

30 seconds on, 15 second transition for 3 rounds of each:

A. Ski erg

B. Scap pulls and/or kip swings

C. Med ball cleans


Quad smash / ankle mobility


Clean (1 rep every 30 seconds for 12 intervals)

75-80% of 1RM

Focus on footwork

No misses

Power or Squat


Metcon (Time)

30 TTB

100′ 1 arm OH DB Walking Lunges (50/35#)

15 Bar Muscle Ups

100/80 Cal Row/Ski/Bike/Run (If running, 1200m done in 100m shuttles)
16 Min Time Cap

Modify Bar Muscle Ups to Jumping Bar Muscle Ups or 25 Chest to Bar Pullups.

Categories: WOD

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