CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then Shoulder/Pec Mobility w/softball or lax ball
Weightlifting
Bench Press (3×7@55%, 2×5@65%, 1×3@75%)
15 Minutes to get through everything, keep rotating if in big groups. Otherwise about E2M
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Power Cleans (135/95#)
10 Toes to Bar