CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
Forward Bear Crawl down and back
Band Pullover x8
Band RDL x12
Lying I, Round 2: Y, Round 3: T x12
Weightlifting
Hang Power Snatch (4×3@80%)
15 situps after each working set.
Metcon
Metcon (AMRAP – Rounds and Reps)
8AMRAP:
– 8 Sumo High Pull Deadlift (115/75) (135/95 rx+)
– 8 Chest-2-Bar Pull-Up (BarMU Rx+)
– 8 Box Jump (24/20) (30/24″ Rx+)
POST WOD
Crossover Symmetry Recovery protocol
Extra Credit
Optional:
Weighted Pull-Up 4×6
+ Med Ball Push- Up 4×12