CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Small Band around knees.
Lateral Walks
Forward/Backward,
Squats.
Then 2 rounds
5 lateral Lunges each Side
10 Single Leg unweighted RDL each Side
5 Squat Jumps
Weightlifting
Deadlift (2×2 then 6×3)
E2M, then E30 seconds
E2M: 2×2 at 82.5 %
E:30 Sec 6×3 at 62.5%
*After second 2 min interval immediately start the 30 second intervals
Metcon
Metcon (Time)
150 Double Under Buy In then:
6 Rounds:
5 Hang Power Cleans (155/105)
3 Front Rack Reverse Step Lunges Each Leg
150 Double Under Cash Out
Rx+ (185/125#)