CrossFit Momentum – CrossFit
Warm-up
KB Warmup (No Measure)
:15 Swing (Choose Loading)
:15 KB Squat Left
:15 KB Squat Right
:15 KB RDL Left
:15 KB RDL Right
:15 KB Push Press L
:15 KB Push Press R
5 Minutes
Weightlifting
Back Squat (5×8 building)
Metcon
Metcon (4 Rounds for time)
Every 4 minutes for 4 rounds:
400m Run
8 Burpee Box Jump overs (24/20″)
(Box Facing)
If athlete finishes under 4 minutes, rest until the clock hits the 4 minute mark before starting the next round. All out sprint in each round.