CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Footwork/Ladder x10
Wall Squats (hands to the side) x10
Overhead Wall Squats x10
Wall Press x10
Squat Hold Side-2-Side Rock x20
Squat OH Reaches x5 each side
KB Swings x20
Weightlifting
Front Squat (6-5-4-3-2-1 (About 75-95%))
Metcon
Metcon (AMRAP – Rounds and Reps)
9AMRAP
– 6 Chest-2-Bar Pull-Up
– 8 Hang Power Snatch (75/55)
– 10 Med Ball Situps (20/14)
Extra Credit
Optional:
Bar RDL 3×10
+ DB Shoulder
Press 3×10