CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll then Banded Warm Up:
Pass Throughs
Pull Aparts
Shoulder Press
Lat Stretch
Squats
Good Mornings
Weightlifting
Push Press + Push Jerk Complex (E2:30 -Same weight all 3 sets)
15 Second Hollow Hold/15 second Arch Hold after each set
Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar
Week 3 of the cycle. 11/29 & 12/10.
Aim to go 5-10 lbs higher than last time
Metcon
Metcon (4 Rounds for calories)
4 Rounds:
3 Min AMRAP, rest 2 Minute after each
15 Box Jump Overs (24/20″)
15 Ball Slams (30/20#)
AMRAP Bike Calories
Rx+ 40/30# slamball