CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band Activation Warm Up
Then
3 Rounds
16 alternating Single arm Swings
12 Goblet Squats
8 KB S20 Each
Weightlifting
Clean and Jerk (Pause in Dip of Jerk on first 3 sets -E2:00 x 6)
Clean may be power or full squat.
Athletes may increase
Metcon
Metcon (AMRAP – Reps)
40 seconds on, 20 sec off, Rotate every interval x 12 intervals:
Reverse Step Alternating Front Rack Lunges (95/65 135/95 Rx+)
Ski Erg (cals)
Devils Press (35/25# Rx+ 50/35#)