CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
With thin red or blue band:
2×10 each
-Lat Pull Downs (PVC pipe through band on rig)
-Tricep Pushdowns
-Face Pulls
Then w/PVC:
20 Pass Throughs
20 Perfect OHS
10 Leg Swings each way
Lat Stretch
Strength/Core
Alternate through movements
Weighted Pull-ups (3-3-3-3-3 or Strict Pullups)
Weighted Ring Dips (3-3-3-3-3)
Metcon
Metcon (Time)
30 Pullups
30 Back Rack Lunges (135/95#)
30 Pushups
30 Deadlifts (Same bar)
15 Pullups
15 Back Rack Lunges
15 Pushups
15 Deadlifts