CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes in the Pain Cave (Row, Ski or Bike)
Then with empty barbell:
2 Rounds
10 RDL
10 Front Squat
10 Bent Over Row
5 Shoulder Press
Then:
1 Round of DT
Gymnastics
3 Rep Max Deficit HSPU (Distance)
Strict HSPU, goal is to find the most difficult height for a 3RM. Measure deficit for advanced.
For those without HSPU, 10RM Seated Dumbbell Shoulder Press
If finished early, 3 sets of max effort HSPU kipping or strict or DB Press with lighter weight
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here