CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Calorie Row/Ski/Bike
10 Push-Up
10 Banded Shoulder Press
15 Banded Pull Apart
10 Banded Overhead Squats
5x each way Squat w/1-Arm OH Reach
HS w/10 shoulder shrugs
Weightlifting/Strength
10 Minute EMOM
Interval 1: 1 Snatch (From Ground – Power or Full) (May increase)
Interval 2: Strict HSPU (Athlete to choose sustainable rep count)
Snatch (Record Scores Here)
Handstand Push-ups (Strict -Record Scores Here)
Metcon
Metcon (Time)
4 Rounds for Time:
18/14 Calorie Row, Ski or Bike
8 Shoulder to Overhead (155/105)
12 Deadlifts (same weight)