CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
Full Body Foam Roll
Weightlifting
4×5 Weakest
Olympic Movement
15-12-9
Weakest
Gymnastics
Movement
Alternate Every 2 Minutes.
Metcon
Metcon (Time)
5 Rounds for
Time:
– 12 Goblet
Squat (53/35)
– 8 Burpees
– 4 Ring Dips
Rx+ Alternating pistols for Squats and 2 Muscle Ups for Dips
Extra Credit
Optional:
DB Chest Press 5×8
+ Elevated Hip
Extension 4×10