CrossFit Momentum – CrossFit
Warm-up (No Measure)
Couch Stretch 1 min per side.
Purple Band Shoulder activation (pullaparts/pass throughs/ shoulder press/ lat pull downs / etc).
Mobility: Ankle/T-Spine/ Front Rack – Athlete’s choice 3 minutes.
Then: Empty Barbell
10 Front Squats
5 Shoulder Press,
10 Scap Pullups
10 Kip Swings,
Then hit 5/5 with working weight
Today’s WOD is a classic Benchmark WOD – We’re looking to have you finish with a goal of under 5 minutes -top athletes under 3, with no more than 8 minutes. If the WOD is going to take you longer, let’s scale weight or modify movements accordingly. This WOD should feel like a sprint -and if you don’t know Fran yet, you’ll know Fran tomorow 🙂 Have fun!
Thrusters, 95# / 65#
Classes to break into two heats – With athletes having a judge – Similar to the OPEN
5-10 Min Easy Spin on the bike or Jog/Walk