CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
20 Air Squtas
10e Fire Hydrant
10 Prone “I” Raises
20 Squat Jacks
10e Kneeling Forward Hip Circles
10 Prone “Y” Raises
20 Squat Jumps
10e Kneeling Backward Hip Circles
10 Prone “T” Raises
Weightlifting
Front Squat (3×10@70-75%)
Every 2:15
10 Plank Ups after each set (elbows to hands and back down)
Metcon
Metcon (Time)
5RFT:
– 8 Pistols
– 8 Box Jump (24/20″)
– 250 Row
(Only if all 7 are used, ski, then bike)