CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2Min Jump Rope
x6 of each –
– Forward Lunge & Twist
– Spiderman Stretch
– Rev Lunge & Reach
– 1 Leg RDL
– 4-Point Squat
– T Push-Up
– Alternating Pigeon Stretch
Weightlifting
Tall Snatch (3×3, as part of warm up, athlete may increase)
Power Snatch/Lunge Complex (3x (2 Power Snatch + 2 each leg OH Lunge))
Metcon
Metcon (Time)
16 Min EMOM
1- 30 Double Unders
2- 15 Box jumps (24/20)
3- 10 Goblet Squats (32/24kg)
4- 5 Chest to Bar – Strict for Advanced
Record 16 min if all reps complete. Add 1 second for each rep not completed.
Example, Did all but 5 double unders. Time 16:05