CrossFit Momentum – CrossFit
Warm-up
()
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
10 DB Overhead Squats Each Side
Then:
2x 5 Ring Swings, 5 Assisted Dips or Pushups
Weightlifting
Overhead Squat (Spend 15 Minutes building to a 1RM Overhead Squat)
Give 2+ minutes between sets once you reach heavy singles
5 reps @45, 5@65%, 3 Reps at 75%, 1@ 85, 90-95, 101% +
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale with Pullups & Dips or
2x Dips OR Pullups