Day: November 7, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

90 Second Min Bike Row or SKi

15 Russian Swings

12 Goblet Squats

9 Ring Rows

x 3

Weightlifting

Front Squat (5×5 across E2M Add 5-10lbs to last week’s numbers)

Metcon

Metcon (AMRAP – Reps)

12 Minute EMOM Min 1: 8 Box Jumps (30/24″) AMRAP Burpees

Min 2: 10 Russian KB Swings (32/24)

Min 3: 8 DB Cleans AMRAP DB Box Step Ups

Min 4: 15 Second L-Sit or Bar Hang then AMRAP TTB
Count only Burpees, KB Swings, Step Ups and TTB.

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Red band shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

1, 2, 3, 4, 5, etc reps of:

DB Push Press

Air Squats
Advance may use DBs for Squats

Metcon (AMRAP – Rounds and Reps)

Rest 3 Minutes

7 Min AMRAP:

1, 2, 3, 4, 5, etc Reps:

Pushups

Ball Slams

V-Ups

Accessory

Kang Squats (5×5)

Good Morning to Squat – Controlled w/Barbell/weights