CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds Each:
Row 250m/200m while Partner Holds Plank
Then:
Banded Hamstring Floss
Weightlifting
Deadlift (4×4 @ ~75%)
Athletes to stay at same weight for all 4 rounds. Clock E2:30
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
100m Run
8 Box Facing Burpee Box Jumps or Step ups (24/20)
1 Rope Climb
With a weight Vest.
**Scale to 5 Chinups or 8 Ring Rows per Rope Climb