CrossFit Momentum – CrossFit
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
5 1-arm reach overhead each side while holding bottom of squat
5 Forward Lunge Elbow Drop then Overhead Reach
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
10 2 point Squats (Hold feet, raise hips, then squat again)
Metcon
Metcon (AMRAP – Reps)
16 Minute EMOM:
Int 1: 12 Hang Power Snatch (95/65#)
Int 2: Run 100m
Int 3: 15 American KB Swings
Int 4: Dball Hold or double KB Front Rack Hold 45 Seconds
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Cool Down Jog