CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Min Row or Bike @ moderate pace
10 scap push ups
10 band pull aparts
10 Squat w/overhead reach
10 Plank Reach through each side
2x:
12 Banded Good Mornings
12 Supermans
12 Hollow Rocks
12 Leg Swings forward/backward then side-to-side on Rd2
Build to working weight for snatches, then 5 min before we go:
2x:
4 alternating DB snatches
4 burpee box jump overs
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes