CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Jog
IYT Holds :20 each
Squat Hold :30
Inverted Toe Touch
IYT Reps x10 each
Squat Hold & Internal Rotation x5
each side
Hamstring Kicks x10e
Squat Hold for Ankle Mobility
(Assisted) :30
Weightlifting
Front Squat (12 minutes to build to a 3RM)
2×5 to warm up, then build in 3’s.
Strict 12 minute clock.
Metcon
Metcon (AMRAP – Rounds and Reps)
20M AMRAP:
– 21′ Overhead Walking Lunges total (45/25#)
– 15 Toes 2 Bar
– 9 Burpee Box Jumpovers (24/20)
Extra Credit
Optional:
RDL + Bent Over Row 3×8
+ Heavy Low Band Row 3×8