FRIDAY August 23, 2019

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#)

Categories: WOD

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