CrossFit Momentum – CrossFit
Warm-up (No Measure)
High Hips Bear Crawl Down, Dynamic reverse bear crawl back.
Inchworm to Pushup down, Crab Walk Back. Lateral Plank Walk down n back.
Arch to Hollow Rolls 3x each way
10 Bird Dogs each Side.
30 second HS Hold
Then Shoulder smash mobility.
Push Press + Push Jerk Complex (E2:30 -Same weight all 3 sets)
**10-15 Seated L Sit Leg Lift after each set: https://www.youtube.com/watch?v=XTVBfuPp9g4
**1 set is 1 PP + 1 PJ + 1 PP + 1 PJ + 1PP + 1 PJ
**Aim to go higher than last time, this is the last week of this cycle.
Metcon (5 Rounds for time)
Every 4 Minutes for 20 Minutes:
35/25 Calorie Row, Ski or Bike
5 Ring Muscle Ups
*Jumping MU or 2x Dips to modify
** HSPU can be substituted with seated Press or Box HSPU