CrossFit Momentum – CrossFit
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
Metcon
Metcon (AMRAP – Reps)
2 Rounds of each, 2 Minutes at each station, 1 Minute Rest after each:
Station 1: AMRAP 5 PullUps, 5 Pushups(Counts as 1 “rep” per round)
Station 2: Bike for Calories
Station 3: AMRAP Rope Climbs
Station 4: AMRAP Power Cleans (185/125)
-Score is total Reps
-Athletes may start at different stations
-Rotate in order