CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Jog 400m
Banded Lateral Walks
Banded Forward/backward walks
Banded Diagonal Steps
Banded Air Squats
Then without Band:
10 Squat w/Overhead Reach
10 Cat/Cow
10 Deep Lunges with t-spine opener
Rack Mobility
Weightlifting
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working weight today is at 65% of our 1RM Front Squat, for both squats. We’ll be looking to build over the next few weeks in load. Look to squat efficiently looking for perfection and speed in both movements.
Front Squat (Record Front Squat number here)
Back Squat (Record Back Squat number here)
Metcon
Metcon (3 Rounds for reps)
Every 6 Minutes for 3 Rounds
Run 800m
20 WallBalls (20/14#)
AMRAP Strict Pullups in remainder
*No Rest between Rounds
**record number of Strict Pullups
***Modify Run length after round 1 if you do not get to pull-ups.