CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Row, Ski or Bike
Then Leg Swings both directions 10 each
5 scorpions each side 10 Lateral Lunges Each Side
Weightlifting
Romanian Deadlift (4×8 (3 seconds down, fast up))
Metcon
Metcon (3 Rounds for time)
Every 7 minutes for 3 rounds, each for time:
Row/Ski or Bike 25/18 Calories
20 Wall Balls (20/14)
15 Ball Slams (30/20)
10 Burpees over Ball
Athletes to rest at end of round until next 7 minute interval begins.