CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
20 Squat Jacks
10e Fire Hydrant
10 Prone “I” Raises
10e Kneeling Forward Hip Circles
30 Jumping Jacks
10 Prone “Y” Raises
10e Kneeling Backward Hip Circles
10 Prone “T” Raises
Weightlifting
Shoulder Press (4×4, across)
STRICT Pull-Ups (4×4-8)
alternate through Shoulder Press, Strict Pullups, Banded Pullaparts 4×15
Metcon
Metcon (AMRAP – Rounds and Reps)
8AMRAP
– 4 Cleans (185/135) power ok
– 8 Toes-2-Bar
– 12 Pistols