CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
Couch Stretch 2 Minutes Per Side
Banded Hamstring Distraction x 20 Per Side
Ankle Prep (KB on knee or Foot on stantion/wall)
Banded Lateral Walks
Banded forward walks
Banded Backward Walks
15 Banded Air Squats
10 Inchworm to Pushup
10 Deep Lunge with Elbow drop and overhead reach
10 Squat w/1 arm Overhead Reach
Then:
2 Rounds:
5 Squat Jumps
5 Burpee Broad Jumps
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target