CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Calves/Shins/Quads
2x:
Run 200m
10 Step Ups
5 Single Leg Pause Plate Jumps or Broad Jumps
5 Cossack Squats
Weightlifting
Weighted Step-ups (E:90 x 8 total)
Every 1:30 x 8 intervals total:
Int 1: Front Rack Step Ups,3 left then 3 right, aim to go heavier than last time.
Int 2: 4 High Box Jumps + 20 Second Supported L-Sit (Rings or Parallettes)
Metcon
Metcon (Time)
-500m Row Buy In
21-15-9
Double KB Front Squats 24/16kg
Toes to Bar
-500m Row Buy Out