CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x
40 Mountain Climbers
30 Jumping Jacks
6 Four Point Squat
5 Spiderman Each
5 Scorpion
8 Arm Hangers
8 Lateral Lunge Each
10 Burpees
Weightlifting
Clean (1RM)
10 minutes to establish
1RM Clean
* Must perform 6 Pistols or air squats before every attempt
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP
3, 6, 9, 12…
– Overhead Squat (105/75) 135/95Rx+
– Hand Release Push-Ups
– 30 Double Unders
Mark Last Round complete (ex, 3, 6, 9 12 plus extra reps)