WEDNESDAY June 26, 2019

CrossFit Momentum – CrossFit


T-Spine Opener/Shoulder Warm Up (No Measure)

3-4 Minutes of foam rolling the lats and thoracic spine

10-15 Cat-Cow

10 Behind the Back Thoracic Twists per side.

10 Reach Roll Lift Each Side

Wall Slides x 10 @ two seconds down, two seconds up.

I’s, Y’s, T’s x 5-10 each

Barbell Warmup (No Measure)

5 Minute AMRAP

(Work with the barbell or up to 75lbs)

1 Deadlift

1 Bent Over Row

1 Clean Pull

1 Power Clean

1 Front Squat

1 Strict Press

1 Push Press

1 Push Jerk


Clean (EMOM x 20)

Build to 80-85% in first 5 minutes

Then: 1 Clean EMOM at that weight, staying at same weight for rest of EMOM


Metcon (Time)


Deadlift (225/155#)

Box Jump (24/20″)

Time Cap 12 Minutes

Categories: WOD

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