WEDNESDAY May 1, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

2 Rounds:

20 Banded FacePulls

10 Banded PVC lat pulldowns

20 Passthroughs

5 inchworm walk outs (no pushup)

5 Broad Jumps.

Then, Shoulder Mobility coach’s choice


Pull-ups (Week 3 pullup technique)

**Butterfly/kipping technique work or 5×1-3 negatives or banded strict

**Then 7×4-6 of appropriate scale from below at challenging scale* with 20-30 seconds max rest between.

3rd week of increasing volume, should be working for perfection on reps now.

*Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly


Metcon (Time)

3 Rounds

5 Bar Muscle Ups

7 Box Jumps (30/24″)

9 Push Jerks (115/80)
**Scale with Jumping bar Muscle ups -set up boxes or set up low barbell on stantions.

Can also do double box dips x2 as scale

Categories: WOD

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