CrossFit Momentum – CrossFit
Warm-up
Prone Pre-Hab and Glute activation (No Measure)
20 Banded Air Squats
10e Fire Hydrant
10e Kneeling forward hip circles
10 e Kneeling Backward Hip Circles
10 “I” Raises
10 “Y” Raises
10 “T” Raises
Then:
2 Rounds
5 Box Jumps
10 V-Ups
Ankle/Wrist/Rack Position Mobility
Weightlifting
Back Squat (4×5 @70-75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Row/Bike or Ski 25/20 Calories
15 Box Jumps (24/20″)
15 PullUps