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:
Walking Pigeon
Inchworm to pushup
Spiderman Lunge
Walking Quad Stretch
2 Wall Climbs
Mobility
Pigeon on box.
Weightlifting
Front Squat (Build to a 1RM)
5@60%, 3@70%, 2@80%, then build in sets of 1
Metcon
Tabata Row (Distance)
Tabata Ball Slams (AMRAP – Reps)
30/20#