WEDNESDAY June 20, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Run 400m then:

15 Small Arm Circles

15 Big Arm Circles

10x Reach side to side

10 Sampson Stretch

5 Lat Side Stretch each way

10 Leg Swings each direction


Shoulder Press (3×6, increasing – Start at 65-70%)

30 Second Bar Hang after each set


Metcon (Time)

-Run 100m

-10 DB Burpees (50/35#)

-Run 200m

-20 Overhead Walking Lunge Steps (10 Right DB Overhead, 10 Left DB Overhead) (Regionals Standard)

-Run 300m (200+100)

-30 Alt DB Snatches

Extras for Asbury Competitors

Metcon (No Measure)

Extras for Asbury:

Get used to axle bar if you haven’t yet picked it up but be smart and don’t overdo it.

Categories: WOD

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