CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Activation w/Purple Band
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Overhead Reverse Step Lunges
10 Med Ball Squat
10 Med Ball Pushups
10 Rotating Toss to Partner
Weightlifting
Push Press (1RM – 15 Minutes to build)
Give 2+ minutes between sets once you reach heavy singles
5 reps @45-55%, 5@65%, 3 Reps at 75%, 1@ 85, 95, 101% +
Metcon
20/20 Vision (Time)
Three rounds for time of:
20 Wall Ball Shots (20/14#)
20 Calorie Row
Rx+ 3x: 30 WB, 30 Cals
12 Min Time Cap