CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x2 (:45 on/:15 off)
– Jump Rope
– Air Squat/Lunge/Lunge
– Push-Up Hold (Hold at top and bottom)
Weightlifting
Deadlift (6-4-2-6-4-2)
6@77.5%, 4@82.5%, 2@87.5%
then:
6@80, 4@85, 2@90%
Metcon
Metcon (Time)
3 Rounds for
Time:
30 Calorie Row(Bike/Ski only if no rower)
20/15/10 Handstand Push-Up Rx+ 20 each round
10 Pistol Squat