CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warm Up then:
3x
5 Ring Swings, increasing height each round
3 hollow to arch rolls each way
5 empty bar RDLs
5 Strict Press
5 Burpee Broad Jumps
Metcon
Metcon (AMRAP – Reps)
12 Minute AMRAP
1, 2, 3, 4, 5, 6, 7 etc
Ring Muscle Ups (Modify 2x Ring Dips)
Clean & Jerks at 70% of 1RM
800m Run (Time)
Max Effort 800m Run
After AMRAP above, Rest 3 Minutes then
Run 800m w/vest for time (20/14)