CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds, 5 of each movement:
DB High Pull
DB Press
DB RDL
DB Goblet Squat
Box Step Ups Each Side
Then:
Box Mobility (Hamstrings, hips, shoulders)
Metcon
Metcon (AMRAP – Reps)
4 Minute AMRAP
4 DB Hang Clean n Jerk Each side (50/35#)
8 Pullups
*Rest 2 Min*
4 Min AMRAP:
4 Devil’s Press (50/35#)
8 DB Facing Burpees
*Rest 2 Min*
4 Min AMRAP:
4 Pistol Squats Each
8 Wall Balls (20/14#)
*Rest 2 Min*
4 Minute AMRAP
4 Cal Ski
8 Cal Bike
Keep track of total reps.
1 rounds= 12 reps
Accessory
5 Minute AMRAP: Row for meters (Distance)
Or Ski or Bike!