CrossFit Momentum – CrossFit
Warm-up
KB Deadlift Warm Up (No Measure)
W/ a Single KB:
2x:
10 Romanian Deadlifts (both feet down)
10 Slow Goblet Squats
10 Alternating Arm Russian KB Swings
5 Single Leg RDL Each Side
10 Cossack Squats
10 Single Arm KB Snatch Each Side
10 Calorie Row
Weightlifting
Deadlift (15 Minutes to build to a heavy 3 Rep TNG for today)
We are looking to set a current baseline for today. All reps to be Touch & Go and perfect form. We will use this into our next weightlifting cycle.
Metcon
Metcon (Time)
3 Rounds for Time:
20 Russian KB Swings (24/16kg)
40 DU’s
50m Farmer Carry (32/24kg) or 150/100# Sandbag Carry