CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
8 Banded or Unbanded Clamshells Each Side (https://www.youtube.com/watch?v=qNjh-nePA0s)
8 Reverse Step Goblet Lunges Each Side
5 Cossack Squats with/without KB Each Side
Weightlifting
Back Squat (Tempo 30X1 5 sets of 3, increasing weight)
3 second descent, zero seconds at bottom, explode up, 1 second rest at top
Metcon
Metcon (Time)
For Time
30-20-10
Sandbag or KB Front Rack/Goblet Squat 100/70lbs
Push Ups
*Scale Pushup Reps or movement as necessary. Athlete should be able to keep form through reps.