CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 600m,
then 20 Banded Face Pulls,
15 Banded Lat PullDowns,
10 Wall Facing Squats,
Squat Rocks 10 Side to Side
Banded Sampson Mobility Work
Weightlifting
Front Squat (3×6@75%+)
Metcon
Metcon (Time)
3 Rounds Cindy,
5 Squat Cleans at 65% of 1RM
2 Rounds Cindy,
3 Squat Cleans
1 Rounds Cindy,
1 Squat Clean
Rx+ 5 @65%, 3@75@, 1@85%
Extra Credit
600m Run For Time (Time)
Left out the driveway, Left at stop Sign, Left down Main Street, Left onto Midland, Left at Catherine, Back to Gym.
6 Week Challenge Grad Notes
* Step Ups/Weighted Step Ups as substitution for Front Squats (3×6 each Leg)
* Scale Rounds of Cindy if needed and Scale Cleans to 15, 10, 5 Ball Slams