CrossFit Momentum – CrossFit
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Weightlifting
Push Press (E2M – 6 sets total -Week 2)
5 Reps at 75%
3 Reps at 80%
1 Reps at 85%
5 Reps at 80%
3 Reps at 85%
1 Reps at 90%
Metcon
Metcon (Time)
800m Run
60 Box Jumps (24/20″)
50ft HS Walk
40 Russian KB Swings (32/24kg)
30 Single Arm DB or KB Thrusters -switch every 5 reps (35/20lbs)
20ft HS Walk
10 Calorie Ski
Modify HS Walk with 2x bear Crawl or 30 second HS Hold