CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
Duck Walk 30ft
Frog Jumps 30ft
Floor Press x15
Superman x15
Push-Up + Downward Dog x8
Weightlifting
Paused Front Squat (2 Seconds at bottom 6×3, climbing)
Metcon
Metcon (AMRAP – Rounds and Reps)
11AMRAP
– 6 American KB Swings (24/16kg)
– 9 Thrusters (95/65)
– 12 Sit-Up
Cool Down
Yoga Cool Down Series
Cobra
Downward Dog
Child’s Pose
Downward Dog
Open Lizard
Pigeon
Extra Credit
Romanian Deadlift (3×10)
alternate with DB Shoulder Press