CrossFit Momentum – CrossFit
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Front Squat (5×5 across E2M )
Athlete/Coach chooses load for technique focus. Find a consistent tempo for the squats.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
1000m Row, Ski or 3k Bike
20 Burpees
20 Air Squats