CrossFit Momentum – CrossFit
Warm-up
30-20-30 (No Measure)
Run/Row: 400/500M
30 Banded Air Squats
20 Pass Throughs
30 Banded Overhead Squats (PVC)
Then Coach’s choice mobility
Weightlifting
Back Squat (4×3, E2:00 Start at ~70% -Pause 2 sec on EACH REP)
12 Alternating leg V-Ups after each set
Pause squat for each squat, then drive straight out of hole no bounce. Athletes can increase
Metcon
Metcon (Time)
4 Rounds for time:
35 Double Unders
12 Overhead Squats (95/65#)