WEDNESDAY January 23, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x:

5 Scap Pullups (slow and controlled)

10 inchworm (no pushup)

10 Scap Pushups

5 Super Slow Squats.

Then 2 Rounds w/DB or KB:

50 ft Overhead Carry Left arm

50ft Overhead Carry Right Arm

Weightlifting

Push Press (5, 4, 3, 2, 1 Rep E2M)

5 reps first set, 4 reps the 2nd, etc.

*Athletes may increase.

Building to a heavy single by last round.

Metcon

Metcon (Time)

Strict and for time:

5 pull-ups

10 push-ups

20 squats

Row 1,000 m

10 pull-ups

20 push-ups

30 squats

Row 500m

15 pull-ups

30 push-ups

45 squats

Row 250 m
(20 Min Time Cap)

Categories: WOD

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