CrossFit Momentum – CrossFit
Warm-up
Prone Pre-Hab and Glute activation (No Measure)
20 Banded Air Squats
10e Fire Hydrant
10e Kneeling forward hip circles
10 e Kneeling Backward Hip Circles
10 “I” Raises
10 “Y” Raises
10 “T” Raises
Then:
2 Rounds
5 Box Jumps
10 V-Ups
Ankle/Wrist/Rack Position Mobility
Weightlifting
Clean (20 Minutes to Build to a 1 Rep Max)
Metcon
Momentum New Benchmark 1 (Time)
30 Calorie Ski
30 Burpees
30 Russian KBS (32/24kg)
30 Ball Slams (30/20)
10 Min Cap