CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds on, 20 seconds off
Rotate through x3
-Bike
-High Band Step Overs
-Lateral Lunges (one round hold 20/20, then dynamic)
Weightlifting
Back Squat (5@ 65%, 5@70%, 5@75%, 5@80%)
E2M
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
2, 4, 6, 8, 10, 12, etc.
Push Press (115/75)
Russian Kettlebell Swings (32/24kg)
Calorie Row, Bike or Ski