CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
Jumping Jack Variations x20
Hollow Hold :20
Superman x12
Wall Press x6
Weightlifting
Power Clean + Squat Clean (Power Clean + Full Clean + Hang PC + Hang Clean)
15 minutes to Build to Heavy
Complex: Power
Clean + Full Clean +
Hang Power Clean
+ Hang Full Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
– 12 MB Burpee + Slam (30/20)
– 24 Wall Ball (20/14)
– 400M Run
POST WOD
5 minutes easy pace on bike or rower
Extra Credit
1 arm ring row 3x8e
Ring Pushups 3×12
alternate movements