CrossFit Momentum – CrossFit
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Then T-Spine Opener mobility
Weightlifting
2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2M x 5 – Build from ~ 50% of Clean)
*2 Clean Pull (from floor), Hang Squat Clean, Front Squat, Squat Clean
**Reps should be in one continuous complex.
**Open starts Friday, hit consistent reps today!
Metcon
Metcon (Time)
5 Rounds
30 Double Unders
15 Situps
10 DB Hang Power Cleans (35/25#)
5 DB Front Squats