CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 5 Minutes
20 Pendulums
10 Scorpions.
Hip/Hamstring Mobility
Weightlifting
Deadlift (3×8 @ 70%, E2:15)
Following Deadlift sets, Single Leg on Med Ball Hip Thrusts. 2 second pause at top, 2×5 per side.
Metcon
Metcon (Time)
Buy In: 1000m Row
Then 3 Rounds:
20 Russian KB Swings (24/16kg)
50ft Dble KB Front Rack Walking Lunges
Then 1000m Row