CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds or 8 minutes
Row Ski or Bike 45 seconds
8 DB Shoulder Press Each Arm
5 Squat with Overhead Reach each side
10 Pendulums each Side
Weightlifting
Deadlift (3@~70%, 3@72.5%, 3@75%, 3@77.5%, 3@80%)
E2M Focus on control through entire movement.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Clusters (135/95) Rx+ 165/115#
10 Burpees
15 Russian Swings (24/16kg)