CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2-4-6-8-10
KB Swings
Goblet Squat
Lunges (Total)
RDL
Weightlifting
Front Squat (20@40%, 2×10 @60%, 3×5 @80%)
Metcon
Metcon (Time)
27-21-15-9-3
– Push Press (95/65)
– Pull-Up
– Abmat Sit-Up
Cool Down
Shoulder stretch on wall, straight arm, various positions
Extra Credit
Optional:
Ring Push Ups 3×10 – 1-Arm DB Row 3x8e