CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Wide Inchworm x5
Band Passthroughs x12
Wide Grip Bar Hang :30
Band OH Squats x12
Foam Roll Lats x10 each
Foam Roll Pec Minor x10
each
Band OH Squat Hold @ bottom :30
Weightlifting
Overhead Squat (Pause Overhead Squat 3×5 (Full second)@70%)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cash Out
Jog 400m
Extra Credit
Metcon (Weight)
Optional:
Bar Inverted Row
5×10
+ Kneeling
Opposites 4x8e