CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then: Ankle/Calf warm up/mobility
Weightlifting
Back Squat (5×3 at Tempo 30X1)
Goal to go heavier than 2 weeks ago.
Metcon
Metcon (Time)
3 Rounds
12 Hang Power Snatch 95/65lbs
12 Push Press
12 Bar Facing Burpees
Rest :60
Scaled Version
12 DB Snatch
9 DB Push Press
6 Burpees (Advanced may do 12)