CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Jump Rope x6 each leg/arm
– Forward Lunge & Twist
– Spiderman Stretch
– Reverse Lunge & Hip Flexor Reach
– Inverted Toe Touch
– 4-Point Squat
– T Push-Up
– Alternating Pigeon
– Plank Series (Front-45 sec, Side-20, Side, Back-45)
Weightlifting
Back Squat (10-8-6-4-2)
Back Squat (10-8-6-4-2)
Back Squat (10-8-6-4-2)
Back Squat (10-8-6-4-2)
Back Squat (10-8-6-4-2)
Record Heaviest 10, 8, 6, 4, and 2
Metcon
Metcon (Time)
21-15-9
– Hang Power Cleans (115/75)
– Ring Rows
* 400M Run to begin each round