CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain
Climbers
10 Push Up + Floor Press
10 Band Shoulder Press
Weightlifting
Bench Press (EMOM or alternate with partners 8×5 (75%))
Metcon
Metcon (Time)
4 Rounds:
– 30 Air Squats
– 200M Run
– 10 Burpee Pull-Ups*
(20min Cap)
*Not meant to be a kipping Pullup. For those unable to reach on the jump, do 10 burpee to target, then 10 Jumping Pullups
Rx+ 5 Burpee Bar Muscle Ups
Cool Down
End of Murph Loop Jog then Legs up on wall (laying on back 1-3 min)
Extra Credit
Optional:
KB OH Squat 3×10
+ Weighted Back Extension 3×10