CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x
5 Reverse Step DB Lunges w/Press Each Side
5 lateral lunges each side
5 Leg Swings each way
Row, Ski or Bike 10 Calories.
Then: 3×3 DB OH Squat Each Side -Tempo 32X1
Weightlifting
Overhead Walking Lunge (Overhead or Front Rack Walking Lunge 5×10 steps)
*Newer athletes use DBs, experienced athletes use a barbell.
*Increase in weight to reach a heavy set of 10.
Start near rig and go in 2-3 lanes, with only 2 going at a time.
Front Rack Lunge
Metcon (Time)
*2 Rounds:
14 Toes to Bar 14 Overhead Squat (85/55)
*2 Rounds:
10 TTB 10 OHS (115/75)
*2 Rds:
6 TTB 6 OHS (135/95#)
*2 Rds:
2 TTB, 2 OHS (155/105#)
**14 Minute time cap. **Athletes to change weights **Front Squats for those who struggle with mobility
Rx+ weights Men 95-135-155-185 Ladies 65-95-115-125