CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Foam Roll T-Spine and Lats.
1 Minute Rack Mobility Each Side.
Then:
2 Rounds:
Row or Bike 10 Cals,
10 Sampson Stretch
10 Hamstring Stretch
10 Leg Swings each way
Weightlifting
EMOM x 12
Int 1 – 3 Front Squats
Int 2 – 6 Back Squats
Add 5# to last week if 1RM Front Squat is under 225, add 10# if over 225. If first week, use 60-65% of 1RM Front Squat
Front Squat (Record Front Squat Here)
Back Squat (Record Back Squat here)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
10 Burpee to Target
8 Toes to Bar
6 Alternating Pistol Squats
Rest 2 Min