CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
12 Calories
5 4pt Squats
5 Cossack Squats Each
5 Single Leg unweighted RDL Each
9 Calories
5 Squat w/1 arm reach overhead each side
5 Samson Stretch Each
5 Leg Swings Each Way
6 Calories
5 2pt squats
5 Jumping Lunges Each
5 Scorpions each way
Then:
Rack Mobility
Weightlifting
2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2Mx5 -Build from ~ 50% of Clean)
Clean Pulls from floor, Focus on correct positioning throughout. Reps should be in one continuous complex.
Clean (For Reference)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#