CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 750m
5 Ball Slams
5 Burpees
10 Ball Slams
10 Burpees
5 Ball Slams
5 Burpees
Ankle, Hip Mobility
Weightlifting
Back Squat (2 Rep Max)
Spend 20 Minutes Building to a 2RM.
Build with 10 reps empty bar
5 @ ~40-50%
5@~ 60-70%
2 @~80%
2@90%
Keep increasing in sets of 2 until you get to your heaviest set of 2.
Metcon
2k Row (Time)
Max Effort 2k Row