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