WEDNESDAY January 9, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Purple Band warmup

Then 2 rounds:

10 kip swings

10 hollow rocks

5 box jumps


Pull-ups (Kipping/Butterfly Endurance work 10 Min EMOM)

6 weeks to work some kipping/ butterfly endurance and/or skills. For those without pullups, strength work alternating negatives and kip swings.


Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

3 Strict Pullups

5 Strict HSPU

7 Box Jumps (30/24″)

9 Calorie Row, Bike or Ski
Rx+ 30+2 plates/30″

Categories: WOD

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