CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Hamstring Floss & Hip Mobility
20 Banded face pulls w/purple/red band
Row 5 Minutes – easy pace with 20 seconds hard rowing at the end of each minute
10 Sampson Stretch, 10 Dynamic Hamstring Stretch, 10 Leg Swings Each direction
Metcon
2k Row (Time)
Max Effort 2k Row
Velocity will have 2k row test on Tuesday
Metcon
Metcon (AMRAP – Reps)
EMOM x 10
Min 1: 10-15 Wall Balls 20/14 to 10ft
Min 2: 30 second Hollow Hold
Score Wallballs