CrossFit Momentum – CrossFit
Warm-up
Plated WarmUp (No Measure)
8 Min AMRAP
10 Slow Squats Pressing Plate Outward on each Squat
10 Lateral Hops on and over the plate (each way)
10 Overhead Lunge Steps
10 Plate Ground to Overhead
10 Russian Twists each way
Waiter Walk 25m Each arm
Weightlifting
Deadlift (4×5 @ 75-80% E2:30)
Stay at same weight throughout
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
Run 400m
12 Alternating DB Snatch (50/35#)
25ft OH Walking Lunge Left arm
25ft OH Walking Lunge Right arm
12 DB Step ups (1 DB) 24/20″