WEDNESDAY April 24, 2019

CrossFit Momentum – CrossFit


KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

Posterior Chain Mobility


Deadlift (10@ 60% , 8@70%, 6@75%, 15-20 reps @ 50%)

Set interval clock for E2:15. Last set athletes may go at the end of the interval.

Single Leg RDL (2×6 Single Leg DB RDL Each Leg)

DB or KB
3111 Tempo – Go as heavy as you can maintain proper technique


The clash of the colorful barbells (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Power cleans (135/95#)

7 Wall Balls (20/14#)

9 Cal Ski
*Fill all ski ergs first and then move to bike, only row if big class.

Categories: WOD

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