MONDAY August 5, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Row or Bike

Walking Samson Stretch

Reverse Step Lunge w/Overhead Reach

Lateral Hands Overhead Squat Walks

Inchworm to Pushups

Monster Walks

30 Mountain Climbers

10 Wall Facing Squats.

Ankle Mobility

Weightlifting

Front & Back Squats

Alternating EMOM x 10 (5 Rounds Each)

Int 1 – 4 Front Squats

Int 2 – 7 Back Squats

Add 5lbs to last week if Front Squat 1RM is lower than 215 and 10# if FS is higher than 215. If this is week 1, use 60-65% ONLY.

Front Squat (Record scores here)

Back Squat (Record Scores Here)

Metcon

We just watched The CrossFit Games! Now we get to do the same WODs! It’s Games Week here at CrossFit Momentum. Some WODs are slightly modified. Scale the WODs so you can be competitive or give them a go and see how you fare within our extended time caps!

Ringer 2 (Time)

15-10-5 reps for time of:

Burpees to Target

Overhead squats (135/95 lb.)
Time cap: 7 minutes

Categories: WOD

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