CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
45 Second Jump Rope
30 Second Plank
15 Banded Press
x 4
then Banded mobility
Weightlifting
Shoulder Press (3×3 @ 82.5-87.5% E2:30)
Immediately after each set, 15 Slow PVC Press
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
18 Sit-ups, 9 HSPU
1 Rope Climb (Rx+ 3 Rope Climbs)
*2 Min Rest at 9 minute mark.
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
30 Double Under
15/12 Cal Ski, Row or Bike
Rx use all the ski ergs first, then bike or row if none available