CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
1000M Row (Partner Up)
Squat Internal/External
Rotation x3e
Floor Press x15
Superman x15
Push-Up + Downward Dog x8
Weightlifting
Back Squat (2×3@80%, 2×2@85%, 2×1@90-95%, x20 @50% of heaviest)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner 15 min AMRAP:
– 10 Partner Tire Flips
– 10 Synchro Burpee broad jumps
– 10 Partner Sit-Ups (Same time, touch at top)
Extra Credit
Metcon (Weight)
Back Ext 5×20
+ DB Curl + Press
5×20