CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
6 each of following:
– Forward Lunge
– Push-Up + Downward Dog
– Reverse Lunge & reach
– Forward/Back Arm Circles
– Lateral Lunges
– Ankle Grabs
– T-Spine Rotation
– Plank :60
SKILL WORK
Pistols (6 minutes skill work)
Weightlifting
Bench Press (5×10 (R:60))
Metcon
Metcon (Time)
For Time:
Buy In: 15 Front Squats (135/95)
then…
3 Rounds:
– 10 Pull-Ups
– 10 KB Sumo DL High Pull (70/53)
then…
Cash out: 15 Front Squats