FRIDAY July 12, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Activation w/Purple Band

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Overhead Reverse Step Lunges

10 Med Ball Squat

10 Med Ball Pushups

10 Rotating Toss to Partner

Weightlifting

Push Press (1RM – 15 Minutes to build)

Give 2+ minutes between sets once you reach heavy singles

5 reps @45-55%, 5@65%, 3 Reps at 75%, 1@ 85, 95, 101% +

Metcon

20/20 Vision (Time)

Three rounds for time of:

20 Wall Ball Shots (20/14#)

20 Calorie Row
Rx+ 3x: 30 WB, 30 Cals

12 Min Time Cap

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ankle/Calf Prep

Then:

20 Face Pulls

10 Scap Pullups

10 Hollow Rocks

10 Kip Swings

10 Supermans

10 Leg Swings Each Way

10 Wall Facing Squats

10 Samson stretch

Metcon

Metcon (Time)

Teams of 3:

100 DB Hang Cleans

100 Calorie Row, Ski or Bike

100 DB Front Squats

100 Ring Rows

100ft Overhead Lunges Each

Switch Any Time, 1 person working at a time