CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
20 Pass throughs
20 Banded Air Squats,
20 PVC Banded Knee Overhead Squats
20 Banded Good Mornings
Weightlifting
Deadlift (5×4, E2:30 -10 V-Ups after each set -Weight Across)
Add 10-20lbs from 3/5
Metcon
Metcon (AMRAP – Reps)
4 Min AMRAP
– 10 Box Jumps (24/20″)
– 20 Russian KB Swings (24/16)
Rest 2 Min,
4 Min AMRAP
– 10 Burpee Box Jump Overs
– 20 Goblet Squats
Score Total Reps (30 reps per round for each AMRAP)