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
Mobility of Choice
Weightlifting
Back Squat (5×3@75-77.5% E2M Perfect Form)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Alternating Pistol Squats
10 Pushups
Run 100m