CrossFit Momentum – CrossFit
Warm-up
3 Rounds:
50m Sled Pull or Push (1 45# plate),
10 Samson Stretch
8 Box Step Ups
5 Assisted Dips
Metcon
Metcon (Time)
Teams of 3, switching as needed
Accumulate:
1200m Bodyweight Sled Pull or Push
3km Bike
60 Ring Dips
120 DB Box Step Overs (70/50# total)
3 Minute Weighted Plank (45/25#) while one partner Holds Handstand
1500m Row