CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Min Bike, Row or Ski
2x
20 Pendulums
10 Fire Hydrants Each leg
10 Bird Dogs
10 Cat/Cows
10 Wall Facing Squats
10 Scorpions.
Mobility Coach’s Choice
Weightlifting
Back Squat (3×10, increasing E3Min. Start at 45% of 1RM. )
Note all 3 sets in comments
Metcon
Metcon (Time)
50 Lateral Burpees over DB (50/35# throughout)
40 Russian Twists (25#/15# plate)
30 DB Lunges 1 arm Overhead
20 DB Devil’s Press
10 DB OHS Each Arm