CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3×20 seconds each Hollow Hold + Arch Hold
Then:
25 green/black band good mornings
20 pendulums
10 scorpions
Then, Double Under Technique 4-5 Minutes -For those with good DU’s, 4×30 unbroken
Weightlifting
Deadlift (Build to a Heavy but perfect set of 5 for today)
Aim to do this in ~5 sets.
Then drop to ~80% of that number and hit 1 set of 10 reps.
20 Minutes on the clock.
Aim to go 5-20lbs higher than last week for both set of 5 and set of 10. Previous: 11/30 & 12/5
Deadlift (1×10 @ 80% of todays 5RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Pullups
15 Box Jump Overs (24/20″)
20/15 Calorie Row