CrossFit Momentum – CrossFit
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Weightlifting
Back Squat (4×4, with 1st two of each set pause squats E2:30)
Each Set 2 Pause (2 Seconds) plus 2 regular
Start at 65%
15 second L-Sit Hold after each
Pause squat for first 2 squats of each set, then drive straight out of hole no bounce
Metcon
Metcon (Time)
9 Reps Down to 1 Rep for Time:
Double KB or DB Front Rack Lunges (each Leg) 35/25lbs
Calorie Row, SKi or Bike
Weighted Situps (25/15#)
Rx+ 24/16kg