CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Toe Touches
10 Samson Stretch
10 Leg Swings each direction
10 Pendulums Each Way
10 Scorpions Each Way
30 Banded Face Pulls
15 Banded Lat Pull Downs
Accessory
Row 250m (Time)
Row 250m (Time)
500m Row (Time)
Max Effort 500m Row
Not Max Effort
Row 250m (Time)
Row 250m (Time)
Goals:
31-33 SPM on the 250m Rows, 28-30 SPM on the 500m
Consistent pace on rows 1 & 5
Consistent pace on rows 2 & 4 (2-3 seconds faster than 1&5)
Row 3 shooting for 4-6 seconds slower than max 500m from last week.
Rest when Partner Rows or 1:15 after the 250m rows, 2 min after the 500m
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
– 12 DB Clean & Jerk (50/35)
– 10 Front Rack Squat
– 8 Toes-2-Bar
Notes: One dumbbell in Each Hand – Use KBs if needed