CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m then:
15 Small Arm Circles
15 Big Arm Circles
10x Reach side to side
10 Sampson Stretch
5 Lat Side Stretch each way
10 Leg Swings each direction
Weightlifting
Shoulder Press (3×6, increasing – Start at 65-70%)
30 Second Bar Hang after each set
Metcon
Metcon (Time)
-Run 100m
-10 DB Burpees (50/35#)
-Run 200m
-20 Overhead Walking Lunge Steps (10 Right DB Overhead, 10 Left DB Overhead) (Regionals Standard)
-Run 300m (200+100)
-30 Alt DB Snatches
Extras for Asbury Competitors
Metcon (No Measure)
Extras for Asbury:
Get used to axle bar if you haven’t yet picked it up but be smart and don’t overdo it.