CrossFit Momentum – CrossFit
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Weightlifting
Back Squat (5×5 @ last week’s weight, E2M)
If you were not here last week, work between 70-75% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP
8 Burpee Box Jumps
12 Russian KB Swings (32/24kg)
Rest 2 Minutes
Repeat, start at beginning
Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP
8 Burpee Box Jumps
12 Russian KB Swings (32/24kg)