SATURDAY September 14, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (Weight)

5 Rounds For Quality

Single Arm Heavy Handle Bar Farmer Carry 25m/each arm

Heavy Ball/Sandbag/Front Rack Carry 50m

Heavy Sled Pull or Push 50m

15 GHD Situps or V-Ups
Add total Weight used on last round (farmer carry + odd object + Sled)

Cash Out

Coach’s choice

SATURDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

50 Jump Rope

20 Box Step Ups 20″ (weighted or unweighted)

20 Reverse Step Lunges

3 Wall Climbs

Cash Out

Athlete’s choice