SATURDAY October 5, 2019

CrossFit Momentum – CrossFit

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2
*2nd Round – 5 Reps of Each

Metcon

Metcon (AMRAP – Reps)

EMOM x 20:

Int 1: 7 Power Cleans (135/95#)

Int 2: 10 Pistol Squats

Int 3: 5 Strict HSPU (scale up or down to make them challenging but doable)

Int 4: Farmer Carry 75ft

Cash Out

Coach’s Choice

Saturday VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Full Body Dynamic Stretch WARMUP

Metcon

Metcon (Calories)

24 Min EMOM:

Int 1: Ski 12/9 Cals

Int 2: Bike 12/9 Cals

Int 3: Row Max Cals

Int 4: Rest

Cash Out

Coach’s Choice