CrossFit Momentum – CrossFit
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Weightlifting
Shoulder Press (4×8 E2:15 @70% Added a Set from 4/17/19)
After the sets, 2x 50ft Each arm KB Cross Body Carry. (one arm overhead w/weight, other arm farmer carry). This will challenge core, grip, and scapula stability. Go heavy but maintain positioning.
Metcon
Metcon (Time)
5 Rounds, Rest 1 Min after each
5 Strict HSPU
7 Burpee Box Jump Overs
9 Air Squats
11 Calories of Choice