CrossFit Momentum – CrossFit
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
Metcon (3 Rounds for time)
Every 3 Minutes x 3 Rounds, Each for Time:
3 Hang Cleans (Squat or Power) 155/105#
6 DB Burpee Step Overs (35/25# each hand)
12/9 Calories of choice
Rest 3 Minutes after 3rd round.
Metcon (Time)
3 Rounds for Time:
3 Hang Cleans (Squat or Power) 155/105#
6 DB Burpee Step Overs (35/25# each hand)
12/9 Calories of choice