CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
200M Row
:15 I Hold + 15 I Raises
10 MB Squat
300M Row
:15 Y Hold + 15 Y Raises
10 MB Squat & Press Out
400M Row
:15 T Hold + 15 T Raises
10 MB Thrusters
Gymnastics
Pull-ups (5×6)
STRICT
Push-ups (5×10)
Deficit or Banded for perfect form
Metcon
Metcon (Time)
500M Row
25 Thruster (95/65)
25 Burpee Box Jumps (24/20″)
25 Front Squat (same)
500M Row
Stagger start if needed
POST WOD
Couch Stretch
Extra Credit
Optional – Lateral Step Ups 5x6e (weighted or unweighted) + Bar Hang 4x:30