CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
90 second Couch Stretch Each Side
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (4×5 @ 70-75% )
Supported L-Sit Hold 10-20 seconds after each set (on TOP of rings, boxes, parallettes)
Metcon
Metcon (Time)
4 Rounds for time
30 Double Unders
15 Wall Balls (20/14#)
10 DB Snatch Each Side (50/35#)
**Snatches do NOT need to alternate