CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
20 Squat Jacks
Squat Hold :30
Hands behind head Good Morning x10
Forward Lunge and Twist x6e
Band Pull Apart x15
Band Shoulder Press x15
Reverse Lunge & OH Reach x6e
Jump Squat x8
Weightlifting
Back Squat (4×6@ 77.5%)
Alternate with 3×10 DB RDL
E3M
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
6 Hang Power Snatch (75/55)
6 HSPU
2 Min Rest
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP – 3, 6, 9, 12…
Bike Calories
Bar Facing Burpees
Athletes could do the Bike/Burpee WOD first then switch if bigger class, then if still too big sub Ski (95/65# rx+ Hang Squat + Strict HSPU)