CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Jog
Bent Over IYT Holds :20 each
Squat Hold :30
Inverted Toe Touch x5 each
IYT Reps x10 each
Squat Hold & Internal Rotation x5 each side
Leg Swings x10 each
KB on Knee Ankle Mobility :45 each side
Weightlifting
Back Squat (2×5, 2×3, 3×1)
Athletes may increase weight each set. Warm up to 90% with 2 sets of 5 and 2 sets of 3, then start the singles at 90%. The 3×1 is E2M
Metcon
Metcon (AMRAP – Reps)
10 Min EMOM
-25 Double Unders + Max Effort Unbroken Toes to Bar
Score is total reps. Scale 50 Singles/K2E
Cool Down
Box Pigeon 1 min per side
Downward dog foot pedal (calf stretch) 25 each side
Extra Credit
Optional
Romanian Deadlift (RDL + Bent Over Row 3×8)
+ Heavy Low Band Row