CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Lateral Shuffle x2 each way
Lateral Lunge w/ Touch & Reach x5 each
Wall Facing Squats x12
Scap Push-Ups x12
3 Position Pigeon :15e/e
Bottom of Front Squat
Front Rack Raises x10
Weightlifting
Clean Pull/Front Squat Complex Warm Up (3x through, increasing)
2 Clean Pull + 2
Clean High Pull + 2 Power Clean + 2 Front Squat
Clean (Squat Clean 5×3 (Singles) @~85%)
Metcon
Metcon (Time)
5 Rounds For
Time:
– 20 Calorie Row/Bike/Ski
– 5 Box Jumps (30/24″)
– 1 Rope Climb
Rx+ Bike, 2 42/36″ box jumps, Legless Rope Climb