CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band Shoulder Activation on Rig, then:
3 rounds w/an empty barbell
10 RDL
5 Hang Power Clean
5 Front Squat
5 Strict Press
5 Push Jerk
3 Split Jerk
Weightlifting
Clean and Jerk (Clean & Jerk Complex – 7 Intervals of E2M)
DL + Hang Squat Clean + Power Clean + Squat Clean + 2 Jerks of choice
Increasing
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
50ft Front Rack Lunges (50/35# kbs or dbs)
3 Bar Muscle Ups (scale with 6 C2B or jumping BMU)
100ft Farmers Carry
9 Toes to Bar
Every 5ft=1 rep