CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Jump Rope
x6 each leg/arm
– Forward Lunge & Twist
– Spiderman Stretch
– Reverse Lunge & Rainbow
– Inverted Toe Touch
– 4-Point Squat
– T Push-Up
– Alternating Pigeon
– Plank Series (Front-45, Side-20, Side, Back-45)
Weightlifting
Bench Press (2×3 (~75%), 2×2 (~85%), 2×1 (~95%))
Alternate with L-Sit
5x:20 Support between boxes
Metcon
Metcon (Time)
Partner for Time:
– 60 Back Squat (135/95, SC:105/65)
– 50 Toes-2-Bar
– 40 Front Squat (115/75, SC:85/55)
– 30 Pull-Up
– 20 OH Squat (95/65, SC:65/44)
– 10 Chest to Bar (Rx+ Legless Rope Climb)