CrossFit Momentum – CrossFit
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Weightlifting
Back Squat (3×5 @ 75-77.5% E3:00)
Warm up with 10 empty barbell squats, 5 reps at 55, 65, 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
200m Run
4 Strict HSPU
6 Power Cleans 165/115lbs
Rx+ Deficit HSPU and 205/135