CrossFit Momentum – CrossFit
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
Weightlifting
Bench Press (6×3, E2M @ 72.5-77.5% 10 pullaparts between sets)
Metcon
Metcon (3 Rounds for reps)
In 3 Minutes:
10 Bar Facing Burpees
10 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time (24/20″ 50/35s)
Rest 2 Minutes
Count only the dB step overs per round. To scale, lower reps of burpees and squats or change from OHS to front squats