CrossFit Momentum – CrossFit
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (10@ 60% , 8@70%, 6@75%, 15-20 reps @ 50%)
Set interval clock for E2:15. Last set athletes may go at the end of the interval.
Lateral Box Step Ups (2×8 -May be weighted – each leg)
Stay on one leg for all 6 reps, being sure to engage core and drive through the heel to full extension. Athletes may leave foot on box
Metcon
Metcon (Time)
18-12-8-6-4
Overhead Squat (115/80#)
Alternating DB Snatch (50/35#)