CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
20 Squat Jacks
Squat Hold :30
Hands behind head Good Morning x10
Forward Lunge and Twist x6e
Band Pull Apart x15
Band Shoulder Press x15
Reverse Lunge & OH Reach x6e
Jump Squat x8
Weightlifting
Clean (3 Pos. Clean (Mid Thigh, Below Knee, Floor) 5×1)
1 clean from mid thigh, 1 clean from below knee, 1 clean from floor, can be full or power, mark in notes. + MB Full Sit-Up 4×10 Set Clock 5 rounds of 2:30
Metcon
Metcon (Time)
5 RFT:
30 Russian Twists w/ Plate (total)
20 Plate G2OH
10 Plate Overhead Squats, (scale to Plate hug Squat)
RX: 45/25