CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 Banded Lateral Steps each way
10 Banded Diagonal Steps
10 Banded Air Squats
20 Pendulums
10 Scorpions
Weightlifting
Deadlift (Build to a 5RM for today in about 5 Sets)
Last week of this part of the cycle! Build to a Heavy but perfect set of 5 for today in about 5 sets.
Then drop to 80% of that number and hit 1 set of 10 reps. 20 Minutes on the clock.
Deadlift (1×10 @80% of today’s 5RM)
Metcon
Metcon (Time)
Row 750 meters
30 wall-ball shots (20/14#)
Row 500 meters
20 wall-ball shots
Row 250 meters
10 wall-ball shots