WEDNESDAY August 14, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Blue Banded Shoulder Mobility in Rig

Then 2 Rounds

10 Supine Floor Press

10 Hollow Rocks

10 Rock back and reach

Then 10x I-Y-T and Calf/ankle Prep

Gymnastics

Metcon (No Measure)

E2:30 x 5:

1-3 Ring Muscle Ups + HS Walk 25ft
Athletes may work strict or kipping

Modifications: Assisted Ring Muscle Ups or 5 Strict Ring Dips

30 Second HS or OH DBs Hold + 20 second Hollow Hold

Metcon

Metcon (Time)

3 Rounds for time, rest 2 min after each:

Run 400m

20 Box Jumps (24/20″)

Run 200m

Categories: WOD

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