CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
:30 Squat Hold
5e Spiderman Stretch
:30e Pigeon Stretch
6 Pause Squats
12 T Push-Ups
:60 Plank
:30e Side Plank
Weightlifting
Push Press (5×10, climbing)
Metcon
Metcon (Time)
50 Clusters (Squat Clean Thruster) for time (95/65)
**Every time athlete puts bar down or rests for more than 5 seconds, 1 Rope Climb/6 chin ups or 10 Ring Rows) Rx+ 115/75
POST WOD
Suggested Cool Down: Straight arm on Wall Stretch/Couch Stretch
Extra Credit
Optional Conditioning – 4 Mile Bike in 12 Minutes