CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3-5 minutes of cardio
Shoulder mobility
concentration
Foam Roll Hot Spots
Strength/Core
Metcon (No Measure)
Core Circuit:
5x
30 Second Hollow Hold
30 Second Arch Hold
30 Second Top of Dip Hold
30 Second Bar Hang or Ring Swings
15 second transition between movements
Metcon
Metcon (Time)
For Time:
100′ OH 1-Arm DB Lunge (50/35#) buy in
Then:
2-4-6-8-10
Burpee to target
Strict Pullups
Then:
100′ OH 1-Arm DB Lunge (50/35#)