CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x:
10 Step Ups
5 Pause Box Jumps
5 Cossack Squats
5 Inchworm to Pushup
Weightlifting
Weighted Step-ups (EMOM x 10 (5 rounds of each))
Int 1: Front Rack Step Ups 4 right then 4 left, increasing
Int 2: 4 High Box Jumps & 2-4 Strict TTB
*Barbell to be used, stay on one leg for all 4 then switch, may increase throughout.
* Focus on control on the descent and explosiveness on the way up.
Metcon
Metcon (3 Rounds for reps)
**4 Min AMRAP:
200m Run w/Medball 30/20#
Then AMRAP in remainder:
12 Power Cleans (95/65#)
6 Burpee Over the Bar
–Rest 2 Min —
**4 Min AMRAP:
200m Run w/Medball 30/20#
Then AMRAP in remainder:
8 Power Cleans (135/95#)
6 Burpee Over the Bar
–Rest 2 Min —
**4 Min AMRAP:
200m Run w/Medball 30/20#
Then AMRAP in remainder:
4 Power Cleans (185/125#)
6 Burpee Over the Bar