CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band Warm Up Then:
3x 5 Pushups with 3 second descent or 3×3 Strict HSPU for advanced.
Jog 150ft between, increasing pace each round
Weightlifting
Push Press (10 Rep Max)
12 Minutes to build to a 10 Rep Max. Warm up with 10 reps w/bar, then 5s or 3s leading up to 10RM
Metcon
Metcon (Time)
20 Thrusters (115/80)
30 Calorie Row
40 Wallballs (20/14#)
30 Calorie Bike or Ski
20 HSPU