WEDNESDAY June 12, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Calf/Ankle Prep, then Gymnastics Warm Up:

3x

10 Hollow Rocks

10 Arch Rocks or Supermans

5 Scap Pulls + 1-3 Strict Pullups on Rings

5 Assisted Ring Dips using feet on floor

Bear Crawl 50ft

25ft Walking Hamstring Stretch

Gymnastics

Strict Muscle Up Progressions (Skill work then EMOM)

9 Minute EMOM:

Int 1: 2-3 Assisted Strict Muscle Ups (feet on ground), Strict MUs or attempts

Int 2: 3-5 False Grip Strict Ring Pullups or 7 False Grip Ring Rows

Int 3: 30 Seconds of transition work

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

Run 400m

15 Box Jump Overs

15 Air Squats

Rest 90 seconds after each Round

Categories: WOD

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