CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m,
Banded Glute Prep Warm Up
Sleeper Stretch w/partner
Weightlifting
Alternating EMOM x 10 (5 Rounds Each)
Int 1 – 7 Back Squats
Int 2 – 4 Front Squats
Add 5lbs to last week if Front Squat 1RM is lower than 215 and 10# if FS is higher than 215. If this is week 1, use 60-65% ONLY. Note this week has Back Squats first!
Back Squat
Front Squat
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 For Time
Power Cleans (135/95#)
Toes to Bar
Rx+ 155/105#