CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Couch Stretch 2 Minutes each side
Then:
10 Wall Facing Squats
10 Hollow Rocks
10 Fire Hydrants
10 4-point Squats
10 V-Ups
10 Cat Cows
10 2 point squats
10 Situps
10 Bird Dogs
Then: PVC box Rack Stretch, Box Pigeon
Weightlifting
Front Squat (6-4-2 wave )
Clock set for 6 Intervals of E2M
6@72.5%
4@82.5%
2@92.5%
6@75%
4@85%
2@95%
Metcon
Metcon (3 Rounds for reps)
Every 5 Minutes for 15 Minutes:
Row, Ski or Bike 35/30 Calories
30 Air Squats
AMRAP Bar facing Burpees in remainder
(no rest or transtion from burpee to cals)