CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Short band on Knee Lateral Walks both directions. Forward & Backward Walks, 15 Air Squats
10 Inchworms to Pushup
Then: Calf Prep, Wrist Prep
Weightlifting
Front Squat ( 5×7 E2:30 at 50-55%)
1st rep – 5 second pause at bottom
Goal is SPEED not Heavy weight.
Metcon
Metcon (Time)
Run 800m
50ft DB 1 arm Overhead Lunges (50/35#)
Run 400m
25ft DB 1 arm Overhead Lunges (50/35#)
Run 200m