CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Jump Rope
6e Forward Lunge w/ Internal Rotation
6 Inchworm
6e Backward Lunge w/ External Rotation
12 Band Shrug
12 Full Sit-Up
Weightlifting
Clean (Squat Clean 2×3/2×2/2×1)
Clock E3M, increasing weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
1, 2, 3, 4…
Overhead Squat (95/65)
Box Jump (30/24)
Extra Credit
3×12 of each
– DB Chest Press
– 1-Arm DB Row
– Bar RDL
ROWvember (Distance)
Add your rowing meters here!