CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds of each: 20 Seconds on, 10 second transition:
Ski Erg
Banded Face Pulls,
Air Squats
Hollow Rocks
Then PVC Shoulder Opening/T-Spine Opener Mobility
Weightlifting
Push Press + Push Jerk Complex (3 sets of 1Push Press + 1Push Jerk x3 E2:30)
-Same weight all 3 sets. Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar. Look to go 5-10lbs heavier than 11/29
Metcon
Metcon (4 Rounds for time)
4 Rounds, each for time:
5 HSPU
30ft Burpee Broad Jumps
30 Air Squats
Rest 2 minutes after each round
Looking for high energy rounds. Each round go as fast as you can.
(Hint:More Jump= Less burpee)
Rx+ deficit HSPU (45/15# plate)