CrossFit Momentum – CrossFit
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Warm-up
KB Windmill Warmup (No Measure)
2 Rounds With a Single Kettlebell:
6 Single Leg RDL Each Side
3 Press + 50ft OH Carry (Right arm)
3 Press + 50ft OH Carry (Left arm)
12 Russian Swings
3 KB Windmills Each Way
Then: 3 Min Row, Ski or Bike, 30 sec slow, 30 sec fast
Weightlifting
Power Clean + Push Press + Split Jerk (E: 90 sec x 6: Build Each Set)
Start Round 1 at 80% of Push Press 1RM and build slowly over 6 Rounds to a 1RM for the complex
Push Press (Use as reference)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
30 Double Unders
20 Air Squats
10 Shoulder to Overhead (155/105#)
2 Min Rest
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP:
30 Double Unders
20 Air Squats
10 Shoulder to Overhead (95/65#)