CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x
1 min machine
10 Scap Pushups
10 single arm DB Press Each
10 single leg DB RDL Each
25′ Low Slow lateral walk each way
Finish with Sleeper Stretch x 20 each arm
Weightlifting
E:90s, increasing every round, start at 80% of Strict Shoulder Press.
Shoulder Press 2×3
Push Press 2×2
Push Jerk 3×1
Shoulder Press (Record Heaviest Set Here)
Push Press (Record Heaviest Set Here)
Push Jerk (Record Heaviest Set Here)
Metcon
Metcon (Time)
3-6-9-12-9-6-3
Toes to Rings
Calorie Bike, Ski or Row
DB Push Jerks (50/35#)
**Reset Machines after each Round