CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Thoracic Spine Mobilization, then
2x:
Row 250m
10 KB Goblet Squats
15 Russian Swings
Front Rack Mobility
Weightlifting
Front Squat (Spend 20 Minutes building to a 1RM)
Give 2.5+ minutes between sets once you reach heavy singles
5 reps @45, 5@65%, 3 Reps at 75%, 1@ 85, 90, 95, 101% +
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
9 Hang Power Cleans (75/55#)
12 Alt DB Box Step Overs (35/25 each hand)
15 Situps
Rx+ 115/80#, 50/35#)