CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain
Climbers
10 Push Up + Floor Press
10 Band Shoulder Press
Weightlifting
Overhead Squat (Pause Overhead Squat 4×5 (:03 at bottom) )
Alternate with Russian Twist 3×30
Clock 4 rounds 2:15 Per round. Athletes may increase. Start at about 50% of 1RM
Metcon
Metcon (Time)
3 Rounds For Time:
4 Squat Clean Thruster (155/105) (Rx+ 185/135)
10 Chest to Bar PullUps (Rx+ 5 Muscle Ups)
6 Box Jumpovers (24/20)
Extra Credit
Warm-up (No Measure)
OPTIONAL:
x3
DB RDL x12
Plate Deficit Push Up x8
ROWvember (Distance)
Add your rowing meters here!
Today’s Challenge: Row first 500m with feet NOT hooked into straps….