CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 3 Minutes
Then 20 Pendulums
10 Scorpions,
15 V-Ups.
Then Mobility on Box with Lax ball, pigeon, hamstring stretch.
Weightlifting
Deadlift (2×2@80% E2M then 5×3@60% E:30 seconds)
When dropping to 60%, we are looking for technically sound reps with speed. Move right into the 5×3@60% following the 2×2@80%.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP, with a partner, Ping Pong Style
12/9 Calorie Row
15 Hand Release Pushups
18 American KB Swings (24/16kg)
Count one round everytime any partner finishes the KB Swings