CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Half 500 m Row/ Other half Run 400
10 Reverse Lunge w/ Overhead Reach
8 Push Up to Downward Dog
10 Scorpion
8 Push Up Plus 8 Arm Hanger
10 Iron Cross (On Back Slow and Controlled)
16 Pendulum (On Back Faster kicks alternating)
500 m Row/ Run 400m (whichever they haven’t)
Weightlifting
Bench Press (5×5@80%)
+ Band Face Pull 4×15
Metcon
Metcon (Time)
Partners For Time:
– 80 MB Slams (30/20)
– 60 KB Snatch (24/16kg )
– 40 Medball Partner Sit-Ups
– 20 Synchronized Burpees
– 40 Goblet Walking Lunges (total)
– 60 Russian Twists each side (w/KB)
– 80 American Kettlebell Swings