CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
300M Row
1 each direction – 10 Step Lunge Wheel
20 Band Pull Apart
500M Row
20 Band RDL
12 T Push-Up
Weightlifting
Deadlift (3×5, 3×3)
Alternate Each Round EMOM 1-Arm KB/DB
Push Press 5x4e
Min 1 – Deadlift
Min 2 – Push Press
Min 3 – Deadlift
Min 4 – etc.
Metcon
Metcon (Time)
3 Rounds for time:
500m Row/.6 mile bike
15 Shoulder to Overhead (115/75) (155/105 rx+)
15 Russian KB Swings (32/24kg)