CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Jumping Jack Complex
6x 1Air Squat, 1 Lunge Left, 1 Lunge Right
30 Shoulder Taps (in plank)
6 inverted toe touch each
6 2-point squats
6 Bent over row to flat press
12 Ball Slams
12 Med Ball Lateral Hop overs
8 Russian Twists Each Side
Weightlifting
Back Squat (4×12 @ 62.5-70% of 1RM (Small increases within %))
Rest 60 seconds after each
Metcon
Metcon (Time)
27-21-15-9-6-3
Burpees Over the Bar
Overhead Squats (95/65)
18 min Cap