CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds or 9 minutes:
10 Calories
5 Single Leg RDL Each side (DB or KB)
5 Cossack Squat Each Side
10 Kneeling Opposites Each side
15 Toe Reach Crunch
Weightlifting
Deadlift (5@65%, 5@70%, 5@75%, 5@80%)
E2:30, adjust weights as necessary to maintain proper technique
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
500m Row or Ski
15 Power Cleans (115/75#)
15 Wall Balls (20/14#)