CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Ski 1 Min, Bike 1 Min, Row 1 Min
40 Alternating foot pedals
20 Lunges (alternate forward, lateral, diagonal)
10 Inchworm WalkOuts
Then with a PVC
10 passthroughs
10 shoulder press
5 push press
5 push jerk
split jerk positioning plus 5 split jerk
Weightlifting
Power Clean (5x (3 Power Clean + 2 Jerk + 1 Split Jerk))
Alternate working sets with Russian Twist
4×30
PCL PJ SJ to be done as a complex. Every 2:30 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP
16 Alt KB/DB Snatch (24/16kg)
24 Air Squat
32 Sit-Up
Extra Credit
Warm-up (No Measure)
OPTIONAL:
x3
DB RDL x12
Plate Deficit Push Up x8