CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 5 Minutes
30 Pass Throughs
20 V-Ups w/PVC
20 Overhead Squats
20 Pendulums
10 Scorpions
Weightlifting
Deadlift (15 Rep Max -15 Minutes to work up to a 15 Rep Max)
**Flat Back Must be present throughout
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10/7 Calorie Bike or Row
5 Power Snatches, (155/105)
3 Overhead Squats