CrossFit Momentum – CrossFit
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Then Ankle Prep
Weightlifting
Back Squat (4×6@70%, w/maximum rest 30-45 seconds between sets)
Accessory
Weighted Step-ups (2×12 Barbell Step Ups total, Alternating.)
Metcon
Metcon (Time)
Run 800m
50 Wall Balls (20/14#)
Run 800m
**Rx+ wear vest