CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Small arm Circles forward
10 Small arm Circles Backward
10 Big Slow arm Circles Forward
10 Big Slow arm Circles Backward
Reach across the body each way x 10
Reach up reach down x 10
10 inchworm to pushup
5 Lateral Lunge each way
5 Squat with overhead reach each way
30 Foot Pedals
Mobility Coach’s Choice
Weightlifting
Bench Press (1RM)
Warm up with 6-10 reps at 50%, then 5 reps at ~65%, 3 @ ~80%, then start singles, giving 2-3 minutes between each effort. Newer athletes work up to a 3RM.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
retest from 4/16/18- check notes from last time to see how scaled