CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Lateral Lunge w/ Touch & Reach x5 each
Wall Facing Squats x12
Wall Press x12
Pigeon Side-2-Side Rock x12e
Standing Snatch Grip Bar Shrug x10
Catch Position Snatch Grip Bar Retraction x20
Weightlifting
Snatch (1 Power Snatch + 2 OH Squat + 3 Squat Snatch)
12 minutes to climb in the complex
Metcon
Metcon (AMRAP – Reps)
6AMRAP
– 10 1-Arm DB Snatch (50/35)
– 5 Ring Dips
1 Minute Rest
Metcon (AMRAP – Rounds and Reps)
6AMRAP
– 10 1-Arm DB OH Squat (5 then
5)
– 5 Chest-2-Bar Pull-Ups