CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
20 Banded knee Air Squats
20 Banded knee Good Mornings w/PVC
20 Banded knee Overhead Squats
10 Leg Swings each way
10 Hamstring stretch each side
Mobility coach’s choice
Weightlifting
Back Squat (60% x 10, 70% x 8, 75% x 6 50% x 15-20 reps E2:15.)
May take extra time before hitting the 15-20 Reps.
2×6 HEAVY Single Leg DB RDL Each Leg After all Back Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
4 Squat Cleans (185/125#)
8 Alt. Pistol Squats
12 Bar Facing Burpees
*Use roughly 65% of 1RM for those scaling