CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Jump Rope
6 Squat Lunge Lunge
10 Push Up + Shoulder Touches
8 each inverted toe touch
5 4 Point Squats
10 Bent Over Row to Flat Press
10 MB Slams
10 MB Jump Overs
10 Each Russian Twists
SKILL WORK
Work with Barbell or PVC pipe only. For those unable to sotts press from full squat, work from a quarter squat.
Snatch Balance (3×5)
Sotts Press (3×10)
Weightlifting
Power Snatch (5×4@80%)
Metcon
Metcon (AMRAP – Reps)
4 AMRAP:
– 20 Burpees – ME HSPU
Rest 2M
Metcon (AMRAP – Reps)
4 min AMRAP:
– 20 Burpees
– ME Air Squats