CrossFit Momentum – CrossFit
Reminder there is a WOD at 4:30pm & 5:30pm only tonight. There will be NO Velocity today.
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
Mobility
Pigeon on box.
Weightlifting
Front Squat (EMOM – 10×4 (~70%))
Metcon
Metcon (Time)
5 Rounds for Time:
18 Shoulder-2-OH (95/65)
12 Ring Dips
6 Strict HSPU
Extra Credit
Warm-up (No Measure)
OPTIONAL:
x3
Barbell Bicep Curls x10-15
Reverse Grip Inverted Row x10