WEDNESDAY May 22, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

15 Small Arm Circles each way

10 Large slow arm circles each way

10 Cross Body Reaches Each Way

10 Body Hug n Extend

10 Reach Up Reach Down

Then:

Purple Band in Rig

10 of each:

1 arm Row

Face Pulls

Lat Pull Down

Tricep Pushdown

Gymnastics

Pull-ups (5 Min Technique Work then: )

4×40% of max right into 5 burpees after each set, rest as needed after burpees

Options for scaling: Controlled kip swing only, kipping pull-ups, butterfly, butterfly c2b, weight vest)

Metcon

Metcon (4 Rounds for time)

1.2km bike

500m Row

Rest 2 min after each round

Categories: WOD

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