TUESDAY September 3, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)


1 min machine of choice

10 Scap Pushups

10 Single Arm Press Each

10 Single Leg RDL Each

25′ banded lateral walk each leg

Then: Sleeper Stretch x 20 each arm


E:90s for 6 total intervals, increasing every round, start at 70% of Strict Shoulder Press.

Shoulder Press 2×5

Push Press 2×5

Push Jerk 2×5

Shoulder Press (Record Here)

Push Press (Record Here)

Push Jerk (Record Here)


Metcon (AMRAP – Reps)

30 Sec on, 30 Sec off x 16 intervals, rotate each interval:

Int 1: HS Walk for Max Distance or HS Hold/Shoulder taps

Int 2: Row for Max Cal

Int 3: V-Ups or GHD Situps

Int 4: Farmer Carry (24/16kg)max distance
Count Reps or cals for each. Every 5ft equals 1 Rep of HS walk and Farmer Carry. Total score

Categories: WOD

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