CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
800M Run
Inchworm x6
Lateral Lunge Stretch x6 each side
Band Low Row x25
Band RDL x25
Step & Drop x8
Straight Leg Dead Bug Hold :25
each
Depth Drop x6
Weightlifting
Clean (Squat Clean 5×3 @85%)
Metcon
Metcon (Time)
3 Rounds for
Time:
– 50′ OH Walking Lunge (45/25# plate)
– 15 Toes-2-Bar
Rx+ Dbl KB OH (24/16) and 25 TTB/round.
Extra Credit
Optional:
Back Extension 3×15
+ Standing Abs 3×15 https://www.youtube.com/watch?v=31Nt9KLZ_VU
Cool Down
30-45 seconds each
Seated Glute Stretch
Seated quad stretch
Knee hug to chest