CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
Monster Walk
Alternating Hamstring Stretch
Knee Hugs
Inchworms
Scorpions 5 each side
Wall walk-Ups x3
SKILL WORK
Rope Climb (Skills)
Weightlifting
Clean Pull (Clean High Pull 4×5)
Metcon
400m Run (Time)
Max Effort 400m Run
4 Rounds. Rest 1 min after each.
Rx+ 6 Rounds. 20 Min Cap
Record best time and total
500m Row (Time)
Max Effort 500m Row
Option if raining or athlete needs to