CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run End of Murph Loop (end of driveway and around to main street and all the way around)
Reverse Lunge w/reach x6 each
In Place Jump & Stick x6
Side Lunge x6 each
In Place Pause & Jump x6
Inverted Toe Touch x6 each
Jumps for max height x6
Scorpion x6 each
Pendulums x6 each
each alternating
Weightlifting
Bench Press (Bench Press 2×6 (~80)/2×5 (~85%) )
+ 20 PullAparts between each
Metcon
Metcon (Time)
10/8/6/4/2 HSPU (RX+ Deficit)
2/4/6/8/10 Snatch power or full (135/95, RX+ 155/105)
POST WOD
Preacher Stretch, Wall Chest stretch.
Extra Credit
Optional
1-Arm DB OH Forward Lunge
3x8e
+ Ring/TRX Hip Raise + Curl 3×10