CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Full Body
Then, Dynamic Stretch Warm Up
Then Rack/Ankle Mobility
Weightlifting
Clean (12 Min EMOM)
Min 1-2: Tall Clean + 3 Front Squat Min
3-4: Hang Clean Pull + Hang Clean
Min 5-6, Hang Clean + Clean
Min 7-8, 1 Clean 70-85%
Min 9-10 : 1 Clean 80-95%
Min 11-12: 1 Clean 90-100+%
Metcon
Metcon (Time)
3 Rounds
15 Deadlifts (225/155#)
15 Box Jumps (24/20″)
15 Ball Slams (30/20#)