CrossFit Momentum – CrossFit
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Weightlifting
Shoulder Press (3×8 E2:15 @70%)
Single Arm Overhead Carry (2x 50ft Each Arm KB Cross Body Carry)
DB
(one arm overhead w/weight, other arm farmer carry)
Go HEAVY but allowing for proper form
Metcon
Metcon (Time)
20 Cal Ski, Row or Bike
10 Shoulder to Overhead 95/65
20 Cal Ski, Row or Bike
10 Shoulder to Overhead 125/85
20 Cal Ski, Row or Bike
10 Shoulder to Overhead 155/105
Rx+ weights 135/95, 165/115, 195/135