CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike easy 5 Minutes
Then:
2 Rounds
7 Band Passthroughs + 7 Pull Aparts
14 Banded Squat
14 Band Shoulder Press
14 Full Sit-Up
Weightlifting
Push Press (5RM)
+ 30 Double Unders/15 Attempts after each Push Press set. Build over 5 sets. Every 2:15
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
40 Double Unders
20 Wall Balls (20/14)
15 Calorie Ski or Row
10 C2B Pull-Ups
Rx+ 30/20 ball 20 pullups per round