CrossFit Momentum – CrossFit
Warm-up
Cindy + Ankles up. Warm Up (No Measure)
Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
Weightlifting
Power Snatch (EMOM x 15)
Min 1-5: 1 Snatch Grip Deadlift +1 Snatch Pull +1 Power Snatch
Min 6-15: 1 Power Snatch.
Start at light weight around 40% and slowly build – Technique focus but can go heavy if looking good
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Run 200m
10 Pushups
5 Strict Pullups