CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
45 Seconds Bike,
Half Kneeling Press 5 Each Side
10 Upright Rows Each Side
5 Lunge with t-spine rotation and reach,
Then: Box Jumps from a seated position 4×3, increasing height
To scale work on regular box jumps/plate jumps
Weightlifting
Hang Clean (5-5-5-5, increasing E2:30 starting at 60-65%)
Squat or Power
Metcon
Metcon (Time)
30 WallBalls (20/14#)
10 Front Rack Lunges (135/95)
20 WallBalls
15 Front Rack Lunges
10 WallBalls
20 Front Rack Lunges