TUESDAY July 30, 2019

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

3 Minute Max Calories Row, SKi or Bike (Calories)

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»