CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bear Crawl – For/Back
Hand Release Push-Up x10
Band Pull Apart x15
Side Crawl – Left/Rt
Band Upright Row x15
Push-Up + Floor Press x10
Crab Walk
Weightlifting
Alternate between the two movements.
Shoulder Press (3×10, increasing)
Weighted Pull-ups (3×6)
Metcon
Metcon (Time)
8 Rounds for
Time:
– 200M Row/Ski/Run
– 10 Box Jump (24/20)
Extra Credit
Cool Down
5 minute bike/row. Easy pace
Weighted Pistol Squat (3x10each leg)
+ 3×20 Band RDL