CrossFit Momentum – CrossFit
Warm-up (No Measure)
45 sec each
Lunge into spiderman stretch
Squat hold (hands on heels chest up)
Push-Up to Downward Dog
Rock back 3 way hamstring
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 (AMRAP – Rounds and Reps)
Box Jumps 24/20″
Dead Lifts 185/135#
Note completed round (Round of 2,4,6,8, etc) Plus any additional reps.