CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
45 second Jump Rope
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Crosses
10 Torso Twists
10 leg swings each side
10 Downward Dogs
:45 Jump Rope
10 Shoulder Band Dislocates
15 Band Pull Aparts
10 Air Squats
8 I,Y,T,W
:45 Jump Rope
Weightlifting
Deadlift (4×5@82.5-87.5%)
Metcon
Metcon (Time)
5 Rounds for Time:
– 15 Burpees
– 15 Calories Bike or Rower
Cool Down
Bike/row/jog 5 minutes at slow pace
Extra Credit
Grip Circuit 3x:30 on /:15 off
Hanging Regrips or Bar Hang
Plate Pinch Hold 25/15#
KB Shrug (70lbs each hand)
Band Pull Apart Hold