CrossFit Momentum – CrossFit
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Mobility on Box
Weightlifting
Weighted Step-ups (Front Rack Step Ups 5×10 (Total steps, 5 each leg))
Newer athletes use DBs, experienced athletes use a barbell. Increase in weight to reach a challenging set of 10. Key components for each rep: Maintain upright chest, squeeze into abs, drive through heel-standing all the way up using one leg. Switch legs each rep
Metcon
Metcon (4 Rounds for time)
E4M x 4
10 Burpee Box Jump Overs (24/20″)*
15 Russian Swings (32/24kg)
20/15 Calories Ski or Bike
Each Round For Time
*Box Facing