CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded lateral Walks, Forward walks, backward walks
Squats, etc.
Then Wrist/Ankle Prep
Weightlifting
Front Squat (5×5 @55-65%)
1st rep of each set – 3 second pause at bottom, plus 4 more reps as fast as possible
Metcon
Metcon (6 Rounds for reps)
3 Rounds:
2 Min AMRAP: Max Burpees to Target 12″
Rest 1 Min
2 Min AMRAP: Max Rope Climbs or Peg Board Ascents
Rest 1 Min
3 rounds of each movement, mark each score…indicate in comments Rope or Peg Board