CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
10 Empty Bar Push Press
10 Empty Bar Back Squats
10 Inchworm to Pushups
Run 200m
5 Dumbbell High Pulls Each side
5 1 Leg RDL Each Side
Then:
Wrist Mobility
Weightlifting
Thruster (3RM)
12 minutes to find 3 rep max. Athletes may start from floor or rack.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest