CrossFit Momentum – CrossFit
Warm-up (No Measure)
Foam Roll & Hot Spot with Lacrosse Ball 10-15 minutes
30″ box for advanced, 24″ for others 8 second eccentric x5 per leg
20 second pistol hold (can be assisted)
High step ups x 8 each
Pistol Endurance (Time)
10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.
100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4
10 x 200m Row
90 seconds rest after each where athletes may hold plank.
If more than 7 in class, athletes may choose to run, bike or ski instead or alternate with a partner