CrossFit Momentum – CrossFit
Warm-up
30-20-30 (No Measure)
Run/Row: 400/500M
30 Banded Air Squats
20 Pass Throughs
30 Banded Overhead Squats (PVC)
Weightlifting
Overhead Squat (6-4-2 Wave E2M)
6@72.5%
4@82.5%,
2@92.5%
6@75%
4@85%
2@95%
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
10 Pullups
25ft HS Walk
25ft Left Arm Overhead Walking Lunge (50/35#)
25ft Right Arm Overhead Walking Lunge (50/35#)
25ft HS Walk
For those scaling HS Walk, here are some options: 20 Shoulder Taps, Pike walk around box 180 each direction, Plank or HS Hold 30 seconds, bear crawl 50ft