CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Jump Rope
6 Squat Lunge Lunge
10 Push Up + Shoulder Touches
8 each inverted toe touch
5 4 Point Squats
10 Bent Over Row to Flat Press
10 MB Slams
10 MB Jump Overs
10 each Diagonal Chops
SKILL WORK
Snatch Balance (3×5)
Sotts Press (3×10)
Weightlifting
Power Snatch (5×3 @ 80-85%)
Metcon
Metcon (Time)
3 Rounds for Time:
– 15 OH Squat (135/95)(155/105 Rx+)
– 3 Rope Climb
Extra Credit
Optional:
DB Chest Press 4×5
+ 1-Arm Plank :20
each