CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
500m Row/Bike (.6 miles) or SKi
PVC Warm-Up
– 10 Passthroughs
– 5e Big Circles
– Back Squat
– 10e Twists
– 10 Good Morning
– 10 Behind Neck Press
– 10 Overhead Squat
– 10 Leg Swings
Weightlifting
Clean (3 Pos. Hang Squat Clean 5×1 @ 85-90% of previous)
(Mid Thigh, Below Knee, Floor) + MB Full Sit-Up
4×10
Metcon
Metcon (Time)
For Time:
30/20 Cal Ski Erg
(Row or Bike ok too)
100′ 1-DB OH Lunge (50/35)
10 Strict Pull-Up
Rx+ 70/50 lunge and 100′ HS Walk for Pullups.