CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
45 sec each
Jumping Jacks
Lunge into spiderman stretch
Squat hold (hands on heels chest up)
Push-Up to Downward Dog
Rock back 3 way hamstring
Scorpions
Pendulums
Mountain Climbers
Weightlifting
Overhead Squat (EMOM 10 min. 3 reps at 60%)
The emphasis of today’s strength is to stay lighter with weight and work on being explosive out of the hole. Athletes to take weight off floor if larger class.
Metcon
Metcon (AMRAP – Rounds and Reps)
10AMRAP
2-4-6-8-10-Etc
Box Jumps 24/20″
Dead Lifts 185/135#
T2B
Note completed round (Round of 2,4,6,8, etc) Plus any additional reps.