CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Partner
3x each
10 Calorie Row (You go I go)
x2
10 Squat
Squat Internal/External Rotation x3e
Inverted Toe Touch x8e
Superman x15
15 Jackknife
Weightlifting
Back Squat (Back Squat 3×10 @70% + 1-Leg DB RDL 3x8e)
3 minute clock
Metcon
Metcon (Time)
21-15-9
Wall Balls
PullUps
then
4-3-2-1
Wall Walks
30 DU
Extra Credit
OPTIONAL:
x3
Ring Dips x6-10
Reverse Grip
Inverted Row x10
ROWvember (Distance)
Add your rowing meters here!