WEDNESDAY May 2, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

3 Rounds:

8 Banded or Unbanded Clamshells Each Side (

8 Reverse Step Goblet Lunges Each Side

5 Cossack Squats with/without KB Each Side


Back Squat (Tempo 30X1 5 sets of 3, increasing weight)

3 second descent, zero seconds at bottom, explode up, 1 second rest at top


Metcon (Time)

For Time


Sandbag or KB Front Rack/Goblet Squat 100/70lbs

Push Ups
*Scale Pushup Reps or movement as necessary. Athlete should be able to keep form through reps.

Categories: WOD

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