CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 30 Seconds on, 30 seconds off, increasing speed x 4.
Then: Purple band warm up.
Blue band in rig shoulder Mobility
Weightlifting
Push Press (E2M – 6 sets total)
7 Reps at 70%
5 Reps at 75%
3 Reps at 80%
7 Reps at 75%
5 Reps at 80%
3 Reps at 85%
Metcon
Metcon (AMRAP – Reps)
4 Minute EMOM:
6 Power Cleans (135/95#)
AMRAP Calorie Row, Ski or Bike in remainder of Each Minute
Rest 2 Minutes
Count only Calories
Metcon (AMRAP – Reps)
4 Minute EMOM
10/8 Calories
AMRAP Power Cleans in Remainder of Each Minute
Score only Power Clean Reps