CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Row/Bike:
Empty Barbell/PVC
x3
– 10 Behind Neck Press
– 10 Back Squats
– 10 RDL’s
Weightlifting
Deadlift (5×5 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
– 8 Ball Slams (30/20)
– 6 Burpees over MB
– 4 Chest-2-Bar Pull-
Ups
Rx+ Bar Muscle Ups, (40/30)
Extra Credit
Pendlay Row (4×12)
Warm-up (No Measure)
OPTIONAL:
+ Band Push-Up
3×10