CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Russian KB Swings
10 Goblet Squats,
5 Lateral Lunge Each Side (w/KB)
5 Deck Squats
Weightlifting
Hang Clean (5×3, increasing weight)
Athletes to build to a heavy 3 rep Hang Clean- Power or Squat. Clock E2M
Metcon
Metcon (Time)
50-30-10
WallBalls (20/14#)
Russian KB Swings (24/16kg)
Extras for Asbury Competitors
Metcon (Time)
3 Rounds of 5 Burpees over Bar, 10 Thrusters at Comp Weight. Rest 90 seconds after each set