CrossFit Momentum – CrossFit
Warm-up
KB Warmup (No Measure)
10 Alternating arm KB Swing (Choose Loading)
10 KB Squat Left
10 KB Squat Right
10 KB RDL Left
10 KB RDL Right
10 KB Push Press L
10 KB Push Press R
x2
Weightlifting
Bench Press (3×5@75-77.5% 15 Banded Pullaparts b/w sets E:3:00)
Warm up with empty barbell, 5 reps at 55, 65, 70%
Metcon
Metcon (Time)
40 WallBalls (20/14#)
40 Russian KB Swings (24/16kg)
40 Goblet Squats
40 Toes to Bar
40 1-arm KB OH Walking Lunge Steps Total
40 Cal Ski
20 min cap