CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Scap Pushups
5 Reach Roll Lift (each side)
10 T-Spine Diagonals (each side)
5 Scorpions (each side)
10 Pendulums (each side)
5 Bird Dogs (each side)
10 V-Ups
Deep squat with 5x overhead reach each side
Then with a heavy KB or DB – 200ft Overhead Walk, 5 Push Press everytime you switch arms.
Green Banded Shoulder Mobility Work in Rig
Weightlifting
Shoulder Press (10RM – 12 minutes to build)
**No Bend 10RM! Coach will explain what this means 😉
Metcon
Metcon (Time)
5 Rounds for time:
5 Shoulder to Overhead (165/115#)
10 Burpees
Bar ideally from floor but from rack if weight can stay higher
Rx+ 185/135#