CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Jump Rope
10 2-Point Squat
10 Bent Over Y
1:00 Jump Rope
Squat Hold 1-Arm OH Reach x5e (:03 hold)
2:00 Double Under Practice
8 4-Point Squat
Weightlifting
Front Squat (5×2, build 77.5%-92.5%)
+ Leg lifts or GHD Sit-Ups 4×10
Clock Every 2:15
Metcon
Metcon (Time)
500M Row
then…
30-20-10
– Plate Overhead Walking Lunges (45/25#)
– HR Push-Up
then…
500M Row
Stagger Start if needed