CrossFit Momentum – CrossFit
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x15 each foot
– Plate Wheel Rotations x10 each way
– Mini-Band Forward Diagonal Step x15 each foot
– Plate ABC’s
– Mini-Band Backward Diagonal Step
x15 each foot
– Wall Press x10
Weightlifting
Front Squat (15@55%, 15@60%, 15@65% R:90)
Metcon
400m Run TTB WOD (Time)
15 Min Cap
400m Run
10 TTB
400m Run
15 TTB
400m Run
20 TTB
400m Run
25 TTB
If you do not finish within the time cap, left over reps are equal to one second and added to 15 min. Example, if you had 25 ttb left, your score is 15:25. Run counts as 40 reps
POST WOD
30 seconds each side/position:
Low Lunge
(repeat sequence on opposite side of the body)
Calf Stretch
Downward Dog
Seated Toe Touch Stretch
Quad Stretch (laying)
Standing Full Body Stretch
Downward Dog
Pigeon