CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
200M Run
1 each direction – 10 Step
Lunge Wheel
20 Band Pull Apart
5 Scorpions each
400M Run
20 Good Mornings
12 T Push-Up
20 Pendulums
Weightlifting
Deadlift (1RM)
20 minutes to build to a 1RM deadlift for today.
Metcon
Metcon (Time)
4 Rounds for Time:
– 15 Burpees
– 15 Box Jump (24/20)
Cool Down
Bike or Row at a gentle pace 5-8 minutes
Extra Credit
Alternate through the exercises
1 arm KB/DB push press (5x5e)
1-Arm DB Bent Over Row 3x10e
+ Ring Dip 3x max effort