CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
With a Med Ball –
15 Med Balll Swings
15 Med Ball Cleans
10 Russian Twists Each Side
15 Overhead Squats
10 Single Leg RDL Each leg
10 Situps.
Then: 2x 10 Kneeling T-Spine Openers each side, 10 Tempo Wall Facing Squats.
Wrist MOB
Weightlifting
Front Squat (5-4-3-2-1 Reps E2:30 at 52X1 tempo)
(5 sec desc, 2 at bottom, explode up, 1 at top)
Each set should be a challenge. Go lighter than 1/30/19 to start, as with the increased time under tension it will definitely have an impact
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
12 Chest to Bar Pullups
6 Power Cleans (155/105)
50 Double Unders