CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
– 10 Band High Pull
– 10 Squat > Progress to Squat Drop
– 10 Foam Roller Lat Roll Outs
Wrist Prep Mobility
Weightlifting
Clean (2×3 as warm up, then 8×1 EMOM building)
Start EMOM at about 65%-70%
Metcon
Metcon (Time)
50 Russian KBS (32/24kg)
40 Shoulder-2-OH (115/75)
30 American KBS
20 Snatch (115/75)
10 Bar Facing Burpees