CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Banded Air Squats
10 Spiderman (In place)
10e Kneeling Forward Hip Circle
15 Squat Jumps
5e Spiderman Elbow Drop & OH Reach
10e Kneeling Backward Hip Circles
15 Banded Air Squats
Weightlifting
Deadlift (5×8 (~65-70%))
**Alt Leg V-Ups 4×14 after each DL set
**Complete the V-Ups immediately after the set of deadlifts. Work on Speed – Fast tng reps as opposed to heavy lifting.
Metcon
Metcon (Time)
4 Rounds for Time:
18/14 Calorie Row, Ski or Bike
12-DB Alt Hang Clean n Jerks (50/35)
4 Strict HSPU
Deficit Strict HSPU Rx+