CrossFit Momentum – CrossFit
Warm-up (No Measure)
Row 3 Minutes
10 Lateral Banded Walks (short band) each direction
20 Banded Good Mornings (green or black)
Deadlift (5RM, then 1×10)
Build to a Heavy but perfect set of 5 for today in about 5 sets.
Then drop to 80% of that number and hit 1 set of 10 reps.
20 Minutes on the clock. Aim to go 5-20lbs higher than last week
Deadlift (1×10 @80% of 5RM)
10 Bar Muscle Ups
20 Power Cleans (155/105#)
40 Goblet Squats (24/16kg)
500m Row or Ski
**16 Minute Cap**
Jumping or banded BMU to scale, 2x banded pullups or ring rows for those without regular pullups.