WEDNESDAY August 21, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

2 Rounds:

12 Calorie Row

20 Banded Good Mornings (Blue Band)

10 Lateral Banded Steps

10 Pendulums

10 Scorpions


Deadlift (2×1 E2:30 then 18×1 E:15 seconds)

Deadlift 2×1 at 92.5% E:2:30

18×1 at +5-20lbs from last week E:15 seconds

Add 5lbs total if last week felt tough, add up to 20lb depending on how easy it felt.


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Run 400m

Farmer Carry 50m (32/24kg each hand)

HS Walk 25ft

10 Lateral Burpees over kB
*HS Walk Modifications:

-20 Shoulder Taps from Plank or Handstand

-50ft Bear Crawl

– Plank or HS Hold 30 Seconds

Categories: WOD

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