CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
800M Run
Banded knee warm up
Floor Press x15
Superman x15
Push-Up + Downward
Dog x8
Weightlifting
Back Squat (3×3, 3×2, 3×1, x15 @55% of 1 rep final weight)
Climbing, 3×3, 3×2,
3×1, x15 @55% of 1
rep final weight
Metcon
Metcon (Time)
3 Rounds for time Partners:
– 200M MB Run Together
– 20 Wall Balls (20/14)
– 10 Strict Ring Dips or 5 muscle ups total
– 5 Heavy odd object front squats each