WEDNESDAY June 28, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)

15 Banded Air Squats

Banded Walks (forward/ backward/lateral)

5e Spiderman (in place)

10e Kneeling Forward Hip Circle

15 Squat Jumps

5e Spiderman w/Elbow Drop

10e Kneeling Backward Hip Circle

15 Burpees


Back Squat (40 metronome back squat (4 count) at 60%)

(10minute Cap, rest as needed) Change sets and reps accordingly.


Metcon (Time)

5 Rounds for Time:

– 10 Thruster (95/65)

– 10 Burpees over the Bar


Seated Glute Stretch, Static Iron Cross, Seated quad stretch, laying knee hug to chest (30 seconds of each)

Extra Credit

Press from Split (4×8)

GHD Back Extensions (3×10)

Categories: WOD

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