CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x: 10 Step Ups
5 Pause Box Jumps
1 Pike Walk around the Box
5 Cossack Squats
5 Inchworm
Weightlifting
Weighted Step-ups (E:90 seconds x 8 (4 rounds of each))
Int 1: Back Rack Step Ups 4 Each Leg
Int 2: 3 High Box Jumps/20 Second L-Sit Hold
**Back Rack this week instead of Front Rack
** Increase the weight each round
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes for 4 Rounds
15/12 Calorie Row, Ski or Bike
12 Ball Slams
9 Burpee Box Jump Overs (24/20″)
**Ladies may Rx with a 30# over the shoulder clean instead of a slam or a 20# slam, Men 40 or 30# is Rx ball slam.
**Each round for time