WEDNESDAY January 2, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

For 4 Minutes, Row, increasing pace every 20 seconds. (Start nice n slow).

Then, 3 rounds of 10 Sampson Stretch, 10 Alternating Leg Kick Ups, 10x Reach up Reach down. Mobility coach’s choice


Deadlift (Take 15 Min to build to a 10 rep max)

Try to only hit one set of 10 to attempt the max – lead in with sets of 3 or 5 reps. When you begin your attempt, if it feels by rep 5 too easy or too heavy, stop, reassess and add/take away weight.


Metcon (Time)


2019m Row or Ski right into:

2 Rounds:

20 KB Swings (24/16kg)

19 Box Jumps (24/20″)

Categories: WOD

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