CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x
15 Air Squats,
10 x Sampson Stretch
5 Pushups
3 Strict Pullups
Weightlifting
Shoulder Press (Build to a 3 Rep Max over 12 Minutes)
Then complete 2x max effort sets at 50%
Shoulder Press (Max Reps at 50%)
Metcon
Metcon (4 Rounds for time)
Every 4 Min x 4
Row or Ski 250m or Bike .5km
8 Burpee Box Jump Overs (24/20)
8 Toes to Bar
Rx+ 10 BBJO and 10 TTB
Goal of ~2 min per round