CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x
1 min machine of choice
10 Scap Pushups
10 Single Arm Press Each
10 Single Leg RDL Each
25′ banded lateral walk each leg
Then: Sleeper Stretch x 20 each arm
Weightlifting
E:90s for 6 total intervals, increasing every round, start at 70% of Strict Shoulder Press.
Shoulder Press 2×5
Push Press 2×5
Push Jerk 2×5
Shoulder Press (Record Here)
Push Press (Record Here)
Push Jerk (Record Here)
Metcon
Metcon (AMRAP – Reps)
30 Sec on, 30 Sec off x 16 intervals, rotate each interval:
Int 1: HS Walk for Max Distance or HS Hold/Shoulder taps
Int 2: Row for Max Cal
Int 3: V-Ups or GHD Situps
Int 4: Farmer Carry (24/16kg)max distance
Count Reps or cals for each. Every 5ft equals 1 Rep of HS walk and Farmer Carry. Total score