CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Jump Rope
10 2-Point Squat
10 Bent Over Y
1:00 Jump Rope
Squat Hold 1-Arm OH Reach x5e (:03 hold)
10 Bent Over I
2:00 Double Under Practice
8 4-Point Squat
10 Bent Over T
Weightlifting
Hang Power Snatch (Snatch High Pull + Hang Power Snatch 3/3/2/2/1/1/1)
(Set of 3: SHP + HPSN, SHP + HPSN, SHP + HPSN…athletes to focus on foundation between movement)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
– 10 Thrusters (105/70)
– 15 Ball Slams (30/20)(Option 10 Sandbag or Heavy medball clean 100/40)
– 20 Calorie Row/Ski
Extra Credit
Ring Dips (3×6-10)
Alternate with
Reverse Grip Inverted Row 3×10