CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Banded Air Squats
Banded Walks (forward/ backward/lateral)
5e Spiderman (in place)
10e Kneeling Forward Hip Circle
15 Squat Jumps
5e Spiderman w/Elbow Drop
10e Kneeling Backward Hip Circle
15 Burpees
Weightlifting
Back Squat (40 metronome back squat (4 count) at 60%)
(10minute Cap, rest as needed) Change sets and reps accordingly.
Metcon
Metcon (Time)
5 Rounds for Time:
– 10 Thruster (95/65)
– 10 Burpees over the Bar
POST WOD
Seated Glute Stretch, Static Iron Cross, Seated quad stretch, laying knee hug to chest (30 seconds of each)