FRIDAY May 24. 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl

Backwards bear Crawl

Lunge w/Twist

10 Hollow rocks

10 Arch rocks

5 Inchworm to pushup

5 Burpee Broad Jump

10 I-Y-T

Shoulder Mobility

Weightlifting

Shoulder Press (5×6@70%, rest no more than 30-45 seconds between)

Handstand Walk (Spend 5 min Practicing HS or HS walk)

HS Walk to be done after all 5 sets of Shoulder Press are complete

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20/15 Cal Row, Ski or Bike

15 DB Shoulder to Overhead (50/35#)

5 Devil’s Press (50/35#)

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ladder drills, then Small Banded Squat Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

Run 200m

10 Medicine Ball Cleans

40 Jump Rope

60ft Single Arm Overhead Carry

Switch at 30ft

Accessory

Front Rack Lunge (Reverse Step 3×3 Each leg)

Can hold DBs or Hold Front Rack

Back Squat (3 Sets Tempo Back Squat 31X1 x 3)

3x Max effort Hanging L-Sit (bars or rings)