CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band on Rig –
15 Banded Face Pulls
15 Lat Pull Downs
10 Banded Overhead Squats
Shoulder Distraction
Banded Bear Presses
Then:
2 Rounds
15 Russian Swings
15 Goblet Squats
Weightlifting
Hang Power Snatch + OH Squat (2 HPSN + 2 OHS, E2:00 x 6)
Athletes may increase.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
6 DB Step Ups Each Leg (50/35)
9 DB Snatch Each Side(50/35)
30 Double Unders
Metcon (Time)
Rest 2 minutes, then 1 Round for Time:
6 DB Step Ups Each Leg (50/35)
9 DB Snatch Each Side(50/35)
30 Double Unders