CrossFit Momentum – CrossFit
**Today is Day 1 of our Nutrition Challenge! If you have not been scanned, please reach out to Coach Steph ASAP!
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (15 minutes to build to a 10RM)
Start with 10 reps at empty barbell, then build in sets of 3 or 5. ~80%-85% is a good goal to shoot for of your 1RM. Athletes may rest up to 2 seconds MAX at top of rep.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
10 Alternating DB Weighted Step Ups (50/35#)
10 Toes to Bar
Rest 2 Minutes
Metcon (Calories)
3 Minutes Max Cals Ski, Row or Bike