CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Row
Fire Hydrant x10 each
“W” Hold :15
“W” Raises x15
Forward Hip Circles x10 each
“T” Hold : 20
“T” Raises x15
15 Calorie Row
Backward Hip Circles x10 each
“Y” Hold :25
“Y” Raises x15
Hamstring Kicks x10 each
“I” Hold :30
“I” Raises x15
Weightlifting
Bulgarian Split Squat (3x8e)
Banded RDL (3×15)
Metcon
Metcon (Time)
5 Rounds for Time:
– 3 Deadlift (225/155) Rx+ 275/205
– 6 Handstand Push Up
– 9 Pull-Up