CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll
– Glute Medius
– Hip Flexor
– Calf
– Peroneals
– IT Band
– Quad
– T-Spine
– Lats
Accessory
500m Row (Time)
Max Effort 500m Row
3x500m, Rest 2 Minutes or switch off with partner if busy class. LAST set max Effort. First set Technique/Stroke count focus.
SKILL WORK
Rope Climb (To Prep for WOD)
Metcon
Metcon (AMRAP – Rounds and Reps)
14AMRAP
– 50′ 1DB OH Walking Lunge (50/35)
– 15 Toes-2-Bar
– 1 Rope Climb