CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
50 Mountain Climbers
10 Squat Pause
10 Band Shoulder Press
Plus
8e Lying Hip Internal
Rotation
10e Plank Reaches
10e Iron Cross
10e Side Lying Sleeper
Stretch
10 Squat Jump
Weightlifting
Back Squat (3×12 @65% (E3M Clock))
+ 1-Leg DB RDL
3x10e
Metcon
Metcon (Time)
3 Rounds for Time:
24 American KB Swings (24/16kg)
18 Pull-Ups
12 Front Rack Lunges (115/75)
Extra Credit
OPTIONAL: x3
Ring Dips x6-10
Reverse Grip Inverted Row x10
ROWvember (Distance)
Add your rowing meters here!