WEDNESDAY October 9, 2019

CrossFit Momentum – CrossFit


Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch
Then T-Spine Opener mobility


2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2M x 5 – Build from ~ 50% of Clean)

*2 Clean Pull (from floor), Hang Squat Clean, Front Squat, Squat Clean

**Reps should be in one continuous complex.

**Open starts Friday, hit consistent reps today!


Metcon (Time)

5 Rounds

30 Double Unders

15 Situps

10 DB Hang Power Cleans (35/25#)

5 DB Front Squats

Categories: WOD

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