CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Plank
Upper Body Foam Roll
x3
– :30e Bretzel Stretch
– 8e I-Y-T
– 10e Fire Hydrants
Conditioning/Skill
Metcon (Distance)
Rowing:
8×1:30 on/1:30 off, 24-28 SPM
Looking for consistency of pace across all 8 sets. Coach to choose what score goes into Wodify at END of WOD.
Metcon
Metcon (Time)
8 < 1
– Hang Power Cleans (95/65)
– Air Squats
1 < 8
– Overhead Lunge
– Barbell Rollout