CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Moving Warm-Up
– Jog 3 times each way
– Knee Hug + Hamstring
– Heel-2-Glute + RDL
– Forward Lunge + Twist
– Back Lunge & Reach
– High Knee Run
– Butt kickers
– Skip
– Skip for Height
– Monster Walks
– Walking Pigeon
Weightlifting
Power Clean (8×3 – EMOM Touch n Go increasing)
Metcon
Metcon (Time)
10-12-14-16
– Deadlifts (225/155)
– TTB
– Pistol
Rx+ (305/205, TTB, 1 KB Pistol (35/20#)
Extra Credit
Warm-up (No Measure)
OPTIONAL:
x3
Floor Seated KB/DB Press x12
+ 1-Leg DB RDL x10e