CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row, Ski or Bike 3 Minutes.
Then
10 Bird Dogs each
10 Fire Hydrants each
10 T-Spine Diagonals each
10 Cat/Cow’s
10 Deep Lunges Each Way
Then: Foam Roll Lats and T-Spine
Weightlifting
Front Squat ( E2M – 6 sets total -First week of our Wave Cycle)
Front Squat
7 Reps at 70%
5 Reps at 75%
3 Reps at 80%
7 Reps at 75%
5 Reps at 80%
3 Reps at 85%
Metcon
Metcon (Time)
4 Rounds
Run 400m or Row 500m
10 Burpee Box Jump Overs (24/20″)
Rest 2 Minutes after each round
16 Minute Time Cap