TUESDAY November 27, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

3×20 seconds each Hollow Hold + Arch Hold, Then: Long Purple Band Activation Warm-up

Then: Double Under Technique 4-5 Minutes –

For those with efficient DU’s, 4×30 unbroken


STRICT Pull-Ups (1 Max Effort Set – Re-test)

Warm up with some scapula pullups and a few strict (use a band for this part if your goal is one). Also warm up Dips at this time. When you’re ready for your set, your coach will have you go and count the reps for you!

Ring Dips (1 Max Effort set)



Metcon (4 Rounds for time)

Every 4 Minutes x 4 Rounds, each round for time:

24ft HS Walk (or 48ft Bear Crawl)

16 Russian KB Swings (24/16kg)

12 Burpee to Target

8 Toes to Bar
If athlete has less than 30 seconds after Round 1, cut burpee reps to 6

Categories: WOD

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