CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Lateral Lunge w/ Touch & Reach x5 each
Wall Facing Squats x12
Serratus Anterior Wall Press x12
Pigeon Side-2-Side Rock
x12e
Standing Snatch Grip Bar Elevation x10
Catch Position Snatch Grip Bar Retraction x20
Weightlifting
Power Snatch (EMOM – 10×5 (~70%) Touch N Go)
Metcon
Metcon (AMRAP – Rounds and Reps)
0:00 – 10:00
3-6-9-12-15…
Deadlifts (185/135)
Toes-2-Bar
10:00 – 13:00
Max Burpees (Rx+ Ring Muscle Ups)
Cool Down
Bike 5 min….then Legs up on Wall
Extra Credit
Optional:
OH DB 1-arm Forward Lunge 3x6e
+ L-Sit 3x:30
Metcon (AMRAP – Reps)
Record 3 min max burpees/Muscle ups here