CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
-10 small arm circles
-10 big arm circles
-10 cross the body hugs
-10 Inchworm + Pushup
-5 Scorpions each side
-10 pendulums each side
– 1/4 Squat Hold Diagonal Plate Press Outs x8 each
– Deep Box Steps Ups x8 e
– Pigeon on Box :30 e
– Ankle Mobility on rig :30
Weightlifting
Bench Press (4×5, increasing)
3×20 band pull aparts in between
Metcon
Metcon (Time)
3 Rounds for Time:
– 21 Calorie Row/Bike/Ski
– 18 Alternating Pistols
– 15 Box Jumps (30/24)
Cool Down
Couch stretch 1 min each side
Extra Credit
Tabata V-Ups (AMRAP – Reps)
Alternate between v-ups and supermans for a double tabata