CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Lateral Walks
Banded Forward/backward walks
Banded Diagonal Steps.
10 Squat w/Overhead Reach
10 Deep Lunges with t-spine opener
30 Second HS Hold
Weightlifting
Front Squat/Back Squat EMOM
EMOM x 10 (5 Rounds)
Int 1 – 2 Front Squats
Int 2 – 4 Back Squats
*Add 15-20% of the weight used last week or use 85% of your 1RM FRONT Squat
*Same weight to be used for ALL Sets (both front and back squats)
Front Squat (Record scores here)
Back Squat (Record scores here)
Metcon
1 Min Rest between Each AMRAP
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
9/7 Cal Ski
9/7 Cal Bike
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
10 Cal Row
5 HSPU
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
10 Box Jumps (24/20″)
10 Wall Balls (20/14#)