CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
10 Arm circles forward
10 Arm circles backward
10 Straight leg kicks per side
10 Reverse Lunge OH Reach
8 I’s, Y’s, T’s
5 Scorpions each way
10 T Push- ups
5 Wrist Rocks each, each way
Weightlifting
Clean and Jerk (2×5 (~80%), 2×3 (~85%), 2×1 (~90%))
Power Clean & Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
2, 4, 6, 8, 10…
– Handstand Push-Ups
– Front Squat (135/95)
POST WOD
1 min Couch Stretch Each Leg
1 Min Legs up on wall
Extra Credit
Weighted Pull-ups (4×6)
+ Goblet KB Lunge 3x8e