MONDAY MARCH 25, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Activation, then:

2x:

5 inchworm to pushup, 5 Hip Hinge Toe Touch each, 5 Walking Samson Each, 5 Monster Walks Each

Weightlifting

Bench Press (4×5, E2M Work at roughly 70-75%. )

15 Banded Pullaparts after each set. E2:30 for bigger classes

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Power Cleans @ 65% of 1RM

10 Burpees

15/12 Cal Row, Ski or Bike

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll 5 Minutes

6 Min AMRAP:

10 Cals

50ft Overhead Walk Each

20 Second Hollow

20 Second Arch Hold

Accessory

Metcon (No Measure)

3 Rounds:

Accumulate 30 Sec each

Top of Ring Dip or Box Dip Hold

Handstand or DB OH Hold

Back Extension Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 1-Arm DB S20 (switch anytime)

20/15 Calories

30 Situps

20/15 Calories (diff machine)

30 Second Plank