CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Banded Air Squats
5e Spiderman (In place)
10e Kneeling Forward Hip Circle
15 Squat Jumps
5e Spiderman Elbow Drop
10e Kneeling Backward Hip Circles
15 Banded Air Squats
Weightlifting
Deadlift (Volume 5×8 (~70%) + Toe Reach Crunch 4×25)
Work on Speed. Rest 1 minute after each set
Metcon
Metcon (Time)
4 Rounds for Time:
– 18/14 Calorie Row, Ski or Bike
– 12-DB Alt Power Clean (50/35)
– 4 Ring Muscle Up
(Scale: Jumping Muscle Up)