CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
Spiderman Stretch Length of Gym
Lateral Drop Unders each way
Frankenstein Walk
Sleeper Stretch :60 each side
12 Scarecrow + Shoulder Press
Weightlifting
Good Mornings (4×8)
Bent Over Row (4×10)
Toes-To-Bar (4×12)
Or Hanging Knee Raises, Straight leg lifts
Metcon
Metcon (AMRAP – Reps)
12EMOM
1 – :45 Max Effort Calorie Row
2 – :45 Max Effort Wall Ball (20/14#)