CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bear crawl forward then backward
Side crawl both sides
Crab walk
10 HR Push up
15 band pull apart
15 band upright row
15 band shoulder press
Weightlifting
Shoulder Press (3×8 @ 77.5%)
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP Bar Complex
40% of clean max
Add 1 rep to each movement for round:
4 Power clean
3 front squat
2 Thruster
1 burpee over bar
Weighted Pull-ups (3×7)
Alternate with shoulder press
Set clock 6 sets of 1:30 intervals (shoulder press one interval, pullups the next)
Extra Credit
Warm-up (No Measure)
Optional:
1-Leg Weighted
Squat 3x10e
+ Band RDL 3×20