CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Mountain Climber
10 Push-Up
10e Split Squat
10 Full Sit-Up
30 Crossover Mountain Climber
10 Push-Up + Downward Dog
10 Jumping Lunges
10 Pendulums each side
Weightlifting
Bench Press (4×8@70+% + Band Pull-Apart 3×20)
Metcon
Metcon (Time)
3 Rounds for
Time:
– 9 Deadlifts(225/155, RX+315/225)
– 18 Burpees Over the Bar
– 54 Double Unders
POST WOD
Lay on side, knees at 90 degrees, open up arms keeping knees at 90. Stay 40-60 seconds each side
Legs straight up on Wall while laying on back. 1 minute. After 1 minute, widen legs. 30-45 seconds.
Extra Credit
Optional Grip Circuit x3
– :30 Hang From Bar
– :30 Plate Hold (one plate in each hand at sides)
– :30 KB Shrug