CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Jump Rope
Arm Crosses x8
Leg Swings x 8 each
Squats x8
30 Jump Rope
Scorpion x5 each
Inch worm x5
Spiderman x5 each
30 Jump Rope
Pendulums x5 each
Roll to Split and Reach x5
Weightlifting
Push Jerk (Work Up to Heavy Jerk – Choose Push/Split)
Split Jerk (Work Up to Heavy Jerk – Choose Push/Split)
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP
– 40 Double Unders
– 20 Wall Balls (20/14#)
– 10 HSPU
-3 Muscle Ups (Rx + only)