MONDAY October 7, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Blue Band Mobility

Then:

Squat Postitioning Hold with hands on stantion-1 minute

10 Squat w/1 arm reach overhead

10 Groiners

10 Fire Hydrants Each

10 Cossack Squat

10 4 pt squats

Duck Walk 50ft

Weightlifting

Front Squat (5 Sets Tempo increasing E2M 32X1)

Building over 5 sets:

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 3 Reps

Set 4: 2 Reps

Set 5: 1 Rep

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

MONDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Blue Band Mobility

Then:

Squat Postitioning Hold with hands on stantion-1 minute

10 Squat w/1 arm reach overhead

10 Groiners

10 Fire Hydrants Each

10 Cossack Squat

10 4 pt squats

Duck Walk 50ft

Metcon

Metcon (Time)

4 Rounds: Rest 1 Minute after each

10 Weighted Step Ups

12 PushUps

14 Reverse Step Lunges

16 Calorie Bike, Row or Ski

Accessory

Metcon (Weight)

3x:

Bent Over Row x 4-6 reps

Banded Tricep Push-Down x 14-16 reps

Alternating Arm DB Bench 4-6 Total Reps, keep other arm locked out position