CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
1k Bike or 400m run
15 KB Sumo DL
10 Push Ups
Weightlifting
Front Squat (E2min x 5×5)
1st rep – 5 second pause at bottom then as fast as possible 55-60% of 1RM. Goal is SPEED
Metcon
Metcon (Time)
W/ a Partner
For Time
100 S20 115/75lbs
100 Sit Ups
100 DB Hang Clean 50/35lbs
100 HSPU
Time Cap 20 Min
1 Partner working at a time.