CrossFit Momentum – CrossFit
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Weightlifting
Deadlift (60% x 10, 70% x 8, 75% x 6 50% x 15-20 reps E2:15)
May take extra time before hitting the 15-20 Reps.
2×8 Lateral Step Ups each Side(not overs) (weighted)
Metcon
Metcon (Time)
Run 600m
25 Russian KB Swings (24/16kg)
25 Weighted V-Ups (14/10#)
25 Russian Swings
Run 600m