CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Air Squats
5e Sampson Stretch (in place)
10e Kneeling Forward Hip Circle
15 Squat Jumps
5e Spiderman w/Elbow Drop
10e Kneeling Backward Hip Circle
15 Burpees
Weightlifting
Back Squat (8×2 @85-90% (Every 90 Seconds))
Metcon
Metcon (Time)
25-20-15-10-5
Squat Cleans (95/65)
Burpee Box Jumps
Rx + Alt DB Squat Snatch (50/35) for cleans
POST WOD
10 minutes double under practice.
Endurance work if proficient (pick a sustainable number ex.20 and do 10 sets with only 20 seconds rest after eadh set of 20)
Extra Credit
Single Arm Overhead Carry (3×50′ each arm)
DB