CrossFit Momentum – CrossFit
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
5 1-arm reach overhead each side while holding bottom of squat
5 Forward Lunge Elbow Drop then Overhead Reach
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 Alternating Leg V-Ups
10 2 point Squats (Hold feet, raise hips, then squat again)
Weightlifting
Bench Press (5×5, E2M, Increasing weight)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20:
Int 1: Row 12/9 Calories
Int 2: HS Walk 25ft or 30 Second HS Hold/Taps
Int 3: 6 Burpee Box Jump Overs (24/20″)
Int 4: Bike or Ski Medium-Hard Pace
Int 5: Rest