CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Min Couch Stretch Each Side
DB Warm Up (No Measure)
2x
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 DB High Pull Each arm
8 Lateral Lunges holding DB
8 DB Goblet Squats
8 Calories
Weightlifting
Back Squat (4×5 – E2:30 – Start at ~65% )
2 Second Pause at the bottom of reps 1 and 2, then the last 3 reps at regular pace. No bounce after the pause.
Metcon
Metcon (Distance)
5 Minute Row into 5 Minute Ski into 5 Minute Bike
Every minute on the minute including the first minute – 5 Air Squats
Score is Total Meters (1km on bike = 1000m)