CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warm Up,
Then: 3x
5 Pushups with 3 second descent (Strict HSPU for advanced).
Jog 100m , increasing pace each round
Weightlifting
Shoulder Press (5×5 @70-75% E2M)
Immediately after each set, 45 seconds of slow, controlled PVC strict press
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups