CrossFit Momentum – CrossFit
Warm-up
Red band shoulder prep (No Measure)
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded lat side stretch
Banded High Pulls
Banded RDLs
Weightlifting
Shoulder Press (3×5@75-77.5% E2:30)
Immediately following each set, hit 10-15 Slow reps strict press with weighted PVC or 5lb DBs
Metcon
Metcon (Time)
600m Run
20 PullUps
400m Run
15 pullups
200m Run
10 Pullups
Rx+ w/weight vest