CrossFit Momentum – CrossFit
$30 Long Sleeve Tee with Hood. Pre-Order by Friday. Unisex.
Warm-up
Warm-up (No Measure)
5 Minute AMRAP
Row 250m
20 Mountain Climbers
30 Second Handstand Hold
Weightlifting
Clean and Jerk (Power/Push EMOM – 8×2 @85%)
(Warm-Up: 5-
Empty bar, 4@40%,
4@60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15AMRAP
20 DB Alt. Snatch (50/35)
:30 HS Hold (Rx+ 30ft HS Walk)
20 Front Rack KB Walking Lunge (24/16kg each hand) total steps
:30 Plank (Rx+ 30ft HS Walk)
Cool Down
Box Pigeon
Box Shoulder stretch
Box Hamstring Stretch
Extra Credit
Optional:
Clean Pull 4×3@115%
– Roman Sit-Up 4×12
– DB Step-Up 3x8e