WEDNESDAY February 6, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)


10 Hollow Rocks

10 Arch Rocks

High Hips Bear Crawl Forward and Backward.

5 Inchworm to Pushup

5 Strict Pullups or 10 ring rows

30 Second HS Hold

Then, Banded Shoulder Mobility on rig.


**Alternate EMOM between movements. 10 Intervals total

**Athletes may increase

Seated DB Press (5 reps)

Bent Over Row (8-12 Reps)


Metcon (Time)

50 WallBalls (20/14#)

50ft HS Walk

50 Russian KB Swings (32/24kg)

50ft HS Walk

50 WallBalls
**Scale HS Walks to 20 Shoulder taps on box or wall, 40 second HS Hold or 100ft bear Crawl

Categories: WOD

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