CrossFit Momentum – CrossFit
Can’t wait to get it going for Friday Night Lights! We have Coach Lauren’s little cousin coming in to sell some girl scout cookies (pre-order) and you can sign up to get a sports massage with Kevin!
Warm-up
Warm-up (No Measure)
Mobility Work (Coach’s Choice) Then:
Open 18.1 Warm-Up
10 Calorie Row (Easy Pace)
10 Scapula Pullups
5e 1-Arm DB RDL (light warm up weight)
5e 1-Arm DB High Pull
5e 1-Arm DB Press
:15 Hollow Hold + 10 Hollow Rocks
:15 Arch Hold + 10 Arch Rocks
2nd round pick up the pace a little on the Row
10 Calorie Row
8e Hanging Slow Arch-2-Hollow
8-12 Building Kip (Start small & work up shoulder range of motion)
5E 1-Arm DB RDL (Working weight)
4E 1-Arm DB High Pull
3E 1-Arm DB Hang Clean & Jerk
10 Calorie Row
5-8 Toes-2-Bar
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row