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
Sumo Deadlift (5×5, increasing E2M)
Start at roughly 55% of DL or 65% of Sumo DL. Look to increase from 9/20
Metcon
Metcon (Weight)
E2Mx10:
1 Clean (225/155#)
5 Wall Balls (20/14#)
20 Double Unders
*Full Squat Clean
*If not using Rx, Use ~80% of Clean
*Shorten Reps of Jump Rope if not able to have ~1 Minute rest per round.