CrossFit Momentum – CrossFit
Warm-up
Cindy + Ankles up. Warm Up (No Measure)
Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
Gymnastics
10 Min EMOM, alternate Minutes
Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted. Int 2: 3-5 Dips -Bar, Ring or weighted Ring. Pick a number that’s sustainable for all 5 sets of each
Add 1-2 Reps of each or go to a heavier weight from 9/27
STRICT Pull-Ups (Record Here)
Ring Dips (Record Here)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
Row or Ski 1000m or bike 3km
20 Walking Lunges
10 Pushups
50ft Sandbag or Double KB Front Rack Carry