CrossFit Momentum – CrossFit
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
Gymnastics
Weighted Pull-ups (5/4/3/2/1 then build to max weighted single rep)
Max Height Box Jump (Distance)
Max Height Box Jump
Alternate sets with the pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
15AMRAP:
25′ Front Rack Lunge (24kg/16kg kb or 50/35# dbs each hand)
15 Burpee (Rx+ Burpee to Overhead with the DBs)
10 Toes-2-Bar