CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
15 Banded Passthrough
15 Band Upright Row
15 Shoulder Press
15 Pull Aparts
15 Overhead Squat
10 Scorpion
10 Pendulums
Weightlifting
Bench Press (8×4 at ~80% EMOM or Alternating with Partners)
Metcon
Metcon (Time)
30 Front Squat (115/75)
15 Burpees OTB
20 Overhead Squat (Same bar)
10 Burpees OTB
10 each leg Back Rack Forward Lunge (same bar)
5 Burpees OTB
Cool Down
Couch Stretch 1 min per side.
Pigeon 1 Min Per Side
Extra Credit
Optional:
1-Leg RDL 3x10e
+ 1-Arm Band Row
3x10e