CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Walk on Toes, Walk on Heels, Walk Heel to Toe, Knee Hug toe raise, Walking Pigeon, Lunge with Twist, Reverse Lunge with Reach, Monster Walks, High Knees, Butt Kicks, Scorpions !
Weightlifting
Deadlift (5×3, building 75-85% E3M)
Controlled Reps throughout, focus on tension throughout, touch n go, no bounce at bottom
Metcon
Metcon (Time)
600m Run, 20 Pullups
400m Run, 15 Pullups
200m Run, 10 Pullups
Rx+ Wear a Vest if you Plan to for Murph (1 week away !!!)
Extra Credit
50 Bear Hug Ball Squats (Time)
Heavy Squats for Time