CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Moving
– High Knee Runs
– Buttkickers
– Forward Lunge & Twist
– Skip for height
– Backward Lunge & Reach
– Skip for distance
– 1-Leg RDL Walk
– Frankenstein Walks
Weightlifting
Push Press (Work up to a heavy 3RM )
Metcon
Metcon (Time)
5 Rounds for Time:
– 12 Alternating Single Arm KB Swing (53/35)
– 12 Alternating Pistol Squats
Cash Out
3-4 Rounds:
6-10 dumbbell bent over rows
8-12 GHD back extensions or Supermans with 2 second pause at top