CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 sec on, 30 sec off, 3x at each then rotate:
Ski,
Banded Lateral Walks/Squats,
Bike,
Broad Jumps.
Then: Ankle/Calf Mobility
Weightlifting
Back Squat (4×5, no pause Athletes may increase E:2:30)
Metcon
Metcon (Time)
3 Rounds for time: Rest 90 sec after each Round
9 Box Facing Burpee Box Jump Overs (24/20″)
12 Shuttle Runs (15′ each-touch ground at line)
15/12 Calorie Bike Row or Ski
**14 Min Cap**