CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Partner T-spine stretch on Pullup bars
then 90 second Couch Stretch each side
Then Dynamic Stretching/Pullup Bar Prep
Metcon
Metcon (AMRAP – Reps)
EMOM x 25
Int 1: 5 Thrusters
Int 2: 12 Bar Facing Burpees
Int 3: 3 Bar Muscle Ups
Int 4: Row, Ski or Bike for Calories
Int 5: Rest
Thruster weights:
Men’s Rx-135/155/175/195/215
Men’s Scaled: 75/95/115/135/155
Women’s Rx: 85/95/105/115/125 Women’s Scaled: 45/55/65/75/85
BMU Scale-Jumping BMU or 5 Ring Rows + 5 Pushups