CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bear Crawl For/Back
PVC Warm-Up
– 10 Passthrough
– 5e Figure 8s
– 10 Back Squat
– 10e Twists
– 10 Good Morning
– 10 Behind Neck Press
– 10 Overhead Squat
Weightlifting
Back Squat (5-5-5-3-3-3)
Start first set of 5 at 65%, then build to 85-90% for the last set of 3. Clock 6 rounds 2 minutes.
Metcon
Metcon (Time)
30 1-Arm Alt DB Power Cleans (50/35)
24 HSPU
18 1-Arm Alt DB Power Cleans (50/35)
12 Bar Muscle Up (Sub Jumping or Band BMU or 18 Pushups + 18 Chest to Bar PullUps)