CrossFit Momentum – CrossFit
Warm-up
One sided Warm Up (No Measure)
3x – Single KB
50 ft OH Single Arm Carry Left arm
10 Russian twists
5 KB Strict or Push press each arm
50ft OH Single Arm Carry Right arm
15 Goblet Squats
10 KB High Pull Each
Metcon
Metcon (AMRAP – Reps)
2 Minutes work, 1 Minute rest for 8 intervals, rotate through intervals, athletes may start on different intervals.
Int 1: 50m Heavy Sandbag Carry (or Dbl KB Front Rack Carry) (every 5m=1 rep)
Int 2: 2 Min AMRAP: 5 Cal Ski, 5 Squat Jumps
Int 3: Reverse Sled Pull 25m
Int 4: 2 Min AMRAP: 7 Tire Jumps, 7 SledgeHammer Hits