CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
12 Calorie Row
20 Banded Good Mornings (Blue Band)
10 Lateral Banded Steps
10 Pendulums
10 Scorpions
Weightlifting
Deadlift (2×1 E2:30 then 18×1 E:15 seconds)
Deadlift 2×1 at 92.5% E:2:30
18×1 at +5-20lbs from last week E:15 seconds
Add 5lbs total if last week felt tough, add up to 20lb depending on how easy it felt.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Run 400m
Farmer Carry 50m (32/24kg each hand)
HS Walk 25ft
10 Lateral Burpees over kB
*HS Walk Modifications:
-20 Shoulder Taps from Plank or Handstand
-50ft Bear Crawl
– Plank or HS Hold 30 Seconds