CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
4x
12 Tall Kneeling KB Push Press (alternating one arm at a time – 6/arm)
15 Ball Slams
20 Unweighted Russian Twist
30 sec Ball Mountain Climbers
Weightlifting
Shoulder Press, Push Press, Jerk Complex (1 Strict Press, 2 Push Press, 3 Push Jerk)
5 sets building
10 Supermans in between each set
Metcon
Metcon (Time)
3 Rounds for time
15 Pullups
10 Overhead Squats (115/75)
5 Bar Muscle Ups (Scale Ring Dips)
15 Front Squats (115/75)
Rx+ 135/95