CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Footwork :90 total
Glute Ham Hold :30
Iron Cross x8e
1-Leg Glute Ham Hold :15e
Scorpion x8e
Push-Up + Shoulder Press x8
Explosive Hips x6
Weightlifting
1 Clean, 2 Front Squat, 1 Jerk (1 Clean, 2 Front Squat, 1 Jerk- Work Up)
Take 12 minutes to work up to a heavy complex.
Metcon
Metcon (Time)
27-21-15-9
– Shoulder-2-OH
(95/65)
– Jumping Lunges
* EMOM – 3 Atomic
Sit-Ups (45/25)
https://www.youtube.com/watch?v=-VxcKx2vLac
(15M Cap)