CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds Jump Rope
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Crosses
10 Torso Twists
10 leg swings each side
10 Downward Dogs
:45 Jump Rope
10 Shoulder Band Dislocates
15 Band Pull Aparts
10 Air Squats
8 I,Y,T,W
:45 Jump Rope
Weightlifting
Clean and Jerk (Squat Clean & Jerk 2×4 (~80%), 3×2, (~85%), 4×1 )
Squat Clean &
Jerk 2×4 (~80%),
2×2, (~85%), 2×1 (~90%)
Metcon
Metcon (Time)
100 Double Unders
40 OH Walking Lunges (45/25)
40 SitUps
60 Double Unders
40 SitUps
40 OH Walking Lunges
20 Double Unders