CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
With a PVC:
10 Passthroughs
10 Around the Worlds
10 Reach Up/Downs
10 Strict shoulder Press
10 Push Press
10 Push Jerks
10 Split Jerk from Nose
Lat Stretch
Shoulder Stretch
Weightlifting
Push Jerk + Split Jerk Complex (1 Push Press, 2 Push Jerk, 1 Split Jerk)
5 sets, increasing weight. Every 2 minutes
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes, for 4 Rounds:
For Time:
Run 400m
10 Burpee Box Overs (24/20″)
15 American KB Swings (24/16kg)