CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x:
5 Scap Pullups (slow and controlled)
10 inchworm (no pushup)
10 Scap Pushups
5 Super Slow Squats.
Then 2 Rounds w/DB or KB:
50 ft Overhead Carry Left arm
50ft Overhead Carry Right Arm
Weightlifting
Push Press (5, 4, 3, 2, 1 Rep E2M)
5 reps first set, 4 reps the 2nd, etc.
*Athletes may increase.
Building to a heavy single by last round.
Metcon
Metcon (Time)
Strict and for time:
5 pull-ups
10 push-ups
20 squats
Row 1,000 m
10 pull-ups
20 push-ups
30 squats
Row 500m
15 pull-ups
30 push-ups
45 squats
Row 250 m
(20 Min Time Cap)