CrossFit Momentum – CrossFit
Look at this crew!
Warm-up
Warm-up (No Measure)
Foam Roll 5-8 Minutes
Lat/Calf mobility
Weightlifting
Power Snatch (10 Minute EMOM – 1 Rep)
Athletes may build throughout or stay at about 80-85%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12/9 Calorie Row/Ski/Bike
15 Push Press (95/65)
12/9 Calorie Row/Ski/Bike
15 Russian KB Swings (24/16kg)
Athletes to alternate between Row, Ski and Bike. Ball Slams as sub for KB Swings if hands need a “Murph break”