CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 seconds on, 15 second transition for 3 rounds of each:
A. Ski erg
B. Scap pulls and/or kip swings
C. Med ball cleans
Then:
Quad smash / ankle mobility
Weightlifting
Clean (1 rep every 30 seconds for 12 intervals)
75-80% of 1RM
Focus on footwork
No misses
Power or Squat
Metcon
Metcon (Time)
30 TTB
100′ 1 arm OH DB Walking Lunges (50/35#)
15 Bar Muscle Ups
100/80 Cal Row/Ski/Bike/Run (If running, 1200m done in 100m shuttles)
16 Min Time Cap
Modify Bar Muscle Ups to Jumping Bar Muscle Ups or 25 Chest to Bar Pullups.