CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
.6 mile Assault Bike or
400m Run/Ski
10 Band High Pull
10 Band Hanging Shrugs
10 Band Zots Press
3x :10 Band Pull-Apart
Hold + 5 Band Pull
Aparts
3x5e Empty Strict/Push
Press & Jerks
+ 3×10 Full Sit-Ups
Weightlifting
Shoulder Press, Push Press, Jerk Complex (5x (1 SP + 2 PP + 3 Jerks) + Russian Twists 4×30)
Any Style Jerk
Metcon
Metcon (Time)
For Time:
20 Double Unders
10 Wall Ball (20/14)
1 Rope Climb
40 Double Unders
20 Wall Ball
2 Rope Climb
60 Double Unders
30 Wall Ball
3 Rope Climb
Extra Credit
OPTIONAL:
x3
Bent Over Row x10
1-Leg Hip Raise
x10e
ROWvember (Distance)
Add your rowing meters here!