CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
Mountain Climbers x40 total
Kneeling Opposites x12 total
Low Band Row x15
Weightlifting
Deadlift (10-8-6-4-2)
Alternate each set with Ring Plank Extensions 4×8 or plank extensions 4×8
Metcon
Metcon (Time)
3 Rounds for
Time:
200M MB Run (30/20)
20 Ball Slams
200M Run
20 Box Jumps (24/20″)
Cool Down
1 Min Couch Stretch Each side
1 Min back on floor leg up on opposite knee against wall.
Extra Credit
Optional:
Strict Pull-Up 5xMax Effort
+ Standing Band Press 4×12
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