CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x:
20 Pass Throughs
5 KB Press + 50m Overhead Carry Each Side
10 Side Plank Reach Throughs
10 Groiners
10 Scorpions
Weightlifting
Push Press + Push Jerk Complex (6x, increasing E90s: 1 PP + 1 PJ + 1 PP + 1 PJ)
–Start around 65% of 1RM Push Press.
–Focus on differentiating between the two movements.
Metcon
Metcon (AMRAP – Reps)
12 Min AMRAP:
40 DB Step Overs (35/25#)Rx+50/35
40 DB Shoulder to Overhead
40′ DB Front Rack Walking Lunges
40 DB Cleans
AMRAP HSPU in remainder
*40′ Lunges = 40 reps
**2 DBs to be used for all 4 DB movements