CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 3 Minutes
Foam Roll Lats/T-spine
10 Squat Rocks
10 Deep Squat w/ alternating overhead reach
10 Lunge w/elbow drop –
10 Foot pedals each way
10 Inchworm
Wrist prep
Metcon
Row 1:30 on, 1:30 off (6 Rounds for distance)
6 rounds:
24-28 SPM
Medium pace – Try to stay consistent
Metcon
Metcon (Time)
9 reps down to 1 of each
– Overhead Squats (95/65)
– Ball Slams
1 rep up to 9 of each:
– Front Rack Lunge
– V-Ups