CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds of each: 20 Seconds on, 10 second transition:
Ski Erg
Banded Face Pulls,
Air Squats
Hollow Rocks
Then PVC Shoulder Opening/T-Spine Opener Mobility
Weightlifting
Push Press + Push Jerk Complex (3 sets of 1Push Press + 1Push Jerk x3 E2:30)
-Same weight all 3 sets. Each set is 1 PP, 1 PJ, 1PP, 1PJ, 1PP, 1 PJ without re-racking the bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP: 2, 4, 6, 8, etc reps of:
Hang Power Snatch (115/80#)
Overhead Squats
25 Double Unders after each set
Rx+ 135/95#