CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Way Lat PVC Stretches
x:20 each position
Kneeling Wrist Switch x10e
Foam Roll Hip
Scorpion x8e
Foam Roll Lat
Open Book Stretch x8e
Squatting Hip Rocks x8e
Crossover Elbow to Knee Sit-up x8e
Weightlifting
Power Clean (5×10 @50% :60 rest)
Metcon (Time)
Time for 5×10 Power Cleans
Metcon
Metcon (Time)
3 Rounds for Time:
– 200M MB Run (30/20)
– 20 Wall Balls (20/14)
– 20 MB Slams (30/20)
Cool Down
Laying quad stretch, pigeon hold. 45 seconds in each position.