CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Pec/Shoulder smash with lax/softball
Weightlifting
Bench Press (5×5 at 15 rep max weight plus 5-10lbs (1/8/19))
E:2Min
10-15 banded pullaparts after each set.
Metcon
Metcon (AMRAP – Reps)
18 Min EMOM
Min 1: 18 Russian Swings (24kg/16kg)
Min 2: Ski 250m/200m
Min 3: Shuttle Run 150ft