CrossFit Momentum – CrossFit
Warm-up
T-Spine Opener/Shoulder Warm Up (No Measure)
3-4 Minutes of foam rolling the lats and thoracic spine
10-15 Cat-Cow
10 Behind the Back Thoracic Twists per side.
10 Reach Roll Lift Each Side
Wall Slides x 10 @ two seconds down, two seconds up.
I’s, Y’s, T’s x 5-10 each
Barbell Warmup (No Measure)
5 Minute AMRAP
(Work with the barbell or up to 75lbs)
1 Deadlift
1 Bent Over Row
1 Clean Pull
1 Power Clean
1 Front Squat
1 Strict Press
1 Push Press
1 Push Jerk
Weightlifting
Clean (EMOM x 20)
Build to 80-85% in first 5 minutes
Then: 1 Clean EMOM at that weight, staying at same weight for rest of EMOM
Metcon
Metcon (Time)
21-15-9
Deadlift (225/155#)
Box Jump (24/20″)
Situps
Time Cap 12 Minutes