CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
W/Purple band in rig:
10 PVC Lat Pull Downs
10 PVC Tricep Pushdowns
20 Banded Face Pulls
10 Overhead Squats (w/Band still attached to rig)
10 Scap press outs (stand inside band with hands on, extend arms, then scap retraction)
Shoulder Mobility of choice
Then, Double Under Technique 4-5 Minutes -For those with good DU’s, 5×30-50 unbroken -choose a number and stay with it.
Weightlifting
Hang Power Snatch + OH Squat (1 HPSN + 2 OHS E2:00 x 6)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
4, 8, 12, 16 etc reps of:
DB Overhead Walking Lunge (Total) (50/35#)
DB weighted Situps
Lateral Burpees over DB
*continue to increase by 4 reps