CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bent over I-Y-T-W x 10 each
Squat Hold w/OH Reach x3 each arm
Forward Lunge w/ Band OH x5e
Banded Pull Apart x10
Banded Overhead Squat x10
Banded Shoulder Press x10
Weightlifting
Hang Snatch (Hang Squat Snatch 5×3@75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds for Time:
– 12 Front Rack Lunge (105/70)
– 12 Push Press
– 12 /9 Calorie Ski Erg
Alternate Start position if 5-8 people. If more, Row.
Rx+ (135/95)