CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Lateral Lunge w/ Touch & Reach x5 each
Wall Facing Squats x12
Serratus Anterior Wall Pushup x12 https://youtu.be/7I3XKowVwP4
Pigeon Side-2-Side Rock x12e
Standing Snatch Grip Bar Elevation x10 (Shrugs)
Catch Position Snatch
Grip Bar Retraction x20 (Squeeze shoulders back and down and pause 1 sec)
Weightlifting
Hang Snatch (Hang Squat Snatch 4×3@80% )
(Warm-Up: 5-Empty
bar, 4@35%, 4@55%)
Metcon
Metcon (Time)
100 Double Unders
80 Ab Mat Sit-Ups
60 Pistol Squats
40 Alt DB/KB Clean & Jerk (50/35)
20 Burpee Box Jumpover(30/24)