CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
For 4 Minutes, Row, increasing pace every 20 seconds. (Start nice n slow).
Then, 3 rounds of 10 Sampson Stretch, 10 Alternating Leg Kick Ups, 10x Reach up Reach down. Mobility coach’s choice
Weightlifting
Deadlift (Take 15 Min to build to a 10 rep max)
Try to only hit one set of 10 to attempt the max – lead in with sets of 3 or 5 reps. When you begin your attempt, if it feels by rep 5 too easy or too heavy, stop, reassess and add/take away weight.
Metcon
Metcon (Time)
“HAPPY NEW YEAR”
2019m Row or Ski right into:
2 Rounds:
20 KB Swings (24/16kg)
19 Box Jumps (24/20″)