CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes in Pain Cave (row bike or ski)
10 Small Arm Circles each way
10 Large Arm Circles each way
10 Cross the Body Reaches
10x Hug and Expand
10x Reach up reach down
10 Wall facing squats
Mobility: partner external rotation stretch
Weightlifting
Bench Press (15RM )
15 minutes to build, build in sets of 3 or 5. Looking for consistent movement throughout. A good goal is 65-70% of 1RM
Metcon
Metcon (Time)
2 Rounds for Time:
20 Power Snatch (85/55#)
10 Pushups
50 Air Squats
Rx+ 115/75#