CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Push-Up Complex x5 each
(Regular, Hand Release, +
Shoulder Press, + Arm
Hanger)
Scorpion x6 each
Bottom of Ring dip Deep Hold :20 (feet can stay on ground if needed)
Iron Cross x6 each
Ring Push-Up x8 (can keep rings high)
Swimmer Holds :20 each
CrossOver Reverse Crunch x10 each
Weightlifting
Overhead Squat (Overhead Squat 5×3@85% )
+ Pull-Ups 4x Max Effort
(alternate with squats)
For those without a max Overhead squat work to a heavy set of 5, then do 2-3 sets of 3 at that weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
5 Clean & Jerk (135/95)
5 TTB
POST WOD
Upper body Cool Down (lats, triceps, hands behind back, Down Dog)