CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bear Crawl Forward
Squat Hold :30
Bear Crawl Backward
Squat Hold Rock :30
Spiderman Crawl
Squat x15
Inchworm
Floor Press x15
Weightlifting
Squat Clean Thruster (x5/4/3/2/1 Climbing)
Accessory
Single Leg RDL (3x6e)
DB or KB
Alternate with Banded Strict Press 3×8
Metcon
Metcon (Time)
30 Squat Clean Thruster (75/55)
3 Rope Climbs
20 Squat Clean Thruster
2 Rope Climb
10 Squat Clean Thruster
1 Rope Climb
Scaled: 45/35#
12-8-4 Ring Rows or Chinups