WEDNESDAY October 9, 2019

CrossFit Momentum – CrossFit

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch
Then T-Spine Opener mobility

Weightlifting

2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2M x 5 – Build from ~ 50% of Clean)

*2 Clean Pull (from floor), Hang Squat Clean, Front Squat, Squat Clean

**Reps should be in one continuous complex.

**Open starts Friday, hit consistent reps today!

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

15 Situps

10 DB Hang Power Cleans (35/25#)

5 DB Front Squats

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

-Calf Prep

-Dynamic Stretching

-Jump Rope Skill work.

Metcon

Metcon (AMRAP – Reps)

:30 on :30 off x 16 (for Max Reps/Cals):

Int 1: Jump Rope

Int 2: Bike or Ski

Int 3: Russian KB Swing

Int 4: Russian Twists

Accessory

Metcon (Weight)

3x:

Weighted Bulgarian Split Squats x 4 reps each leg@ 3021

DB Strict Shoulder Press 4 Reps

L-Sit Hold Max time