CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Warm-up (No Measure)
Place a 10 or 15# plate on the ground
3×20 seconds on, 20 seconds off:
Step on step off the plate, increasing pace
3×20 seconds on, 20 seconds off:
Plate Hops
Weightlifting
Clean and Jerk (5×5 TNG Power Clean and Jerks EMOM)
Same weight for all 5 sets
Metcon
Metcon (Time)
5 Rounds for Time:
5 HSPU
7 Overhead Squats (95/65#)
35 Double Unders
135/95# Rx+