MONDAY September 16, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Jump Rope

1 Round Strict Cindy (Squats w/banded knees).

Mobility Coach’s Choice

Weightlifting

Back Squat (3×8, increasing E3M)

Note all 3 sets in comments

Metcon

Metcon (Calories)

4x: 3 Min AMRAP, rest 2:30

40 Double Unders

10 Burpee Box Jump Overs (24/20″)

15 WallBall Shots (20/14#)

Max Calories in Remainder
*Score Calories.

**Note Machine used in comments.

***Intermediate: 7 BBJO, 10 Wallballs. Beginner: 40 Singles 5BBJO, 10 Wallballs

MONDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 Min AMRAP:

5 Inchworm to Pushup

5 Super Slow Squats

5 Lateral Lunges Each Leg

100m Jog

Metcon

Metcon (AMRAP – Reps)

20 Sec on, 40 Sec off x 20 min:

Int 1: PushUps

Int 2: Row for Cals

Int 3: Suitcase Crunches or V-Ups

Int 4: Air Squats

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run
****Moderate Pace, not max effort 🙂