CrossFit Momentum – CrossFit
Warm-up
TGU warm up (No Measure)
8 Min AMRAP
3 Half Turkish GetUp each arm
5 Downward Dog to Pushup
10 Alternating Leg V-Ups
250m row or ski
Weightlifting
Shoulder Press (10@ 60% , 8@70%, 6@75%, 15-20 reps @ 50%)
Set interval clock for E2:15. Last set athletes may go at the end of the interval.
Dumbbell Lateral Raise to Front Raise (2×6 of each, use a lighter weight for proper form)
Alternating between Dumbbell Lateral Raise plus front raise
https://www.menshealth.com/uk/fitness/a753035/lateral-raise-to-front-raise/
Metcon
Metcon (3 Rounds for reps)
2 Min on, 1 Min Rest
12 Pushups
12 Toes to Bar
Max Double Unders in Remainder
Score Double Unders