CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
COACH’S choice. FUN warmup
Weightlifting
Alternate through all 3 movements. 15 minutes on the clock.
Dumbbell Overhead Walking Lunge (3-4×12)
Weighted Step-ups (3-4 x 12)
Chin Ups (3-4×8)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
– 1 Mile Run
THEN in remainder of time, AMRAP
– 10 Squat Clean Thrusters (95/65)
– 10 plate overhead situps
– 10 Ball Slams (30/20)