CrossFit Momentum – CrossFit
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x15 each foot
– Mini-Band Forward Diagonal Step x15 each foot
– Mini-Band Backward Diagonal Step x15 each foot
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (Tempo 32X1 5×3 E2M)
Metcon
Metcon (Time)
4 Rounds
100ft Farmer Carry (32/24kg’s each)
5 Power Cleans (165/115)
1 Rope Climb
Rx+ 205/135 sq cleans
2 legless rope climbs
5 rounds