CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Foam Roll T-Spine and Lats.
1 Minute Rack Mobility Each Side.
Then: 6 Min AMRAP:
Row or Bike 10 Cals
10 Sampson Stretch
10 Leg Swings each way
Weightlifting
Power Clean (20 Rep Max. Reps to be TNG. 12 Minutes to work. )
Roughly 55-65% of 1RM. Less experienced athletes to do 2×10
Metcon
Metcon (Time)
3 Rounds for Time
Row 250m or BIke .6km
30 Air Squats
Row 250m or BIke .6km
20 Hand Release Pushups