CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
In place footwork, 4-8 drills – 15 seconds each
PVC Warm-Up x10 each
– Passthroughs
– Straight Arm Circles
– Field Goals
– Back Squats
– Twists
– Good Morning
– Overhead Squat
– Bent Over Lat Stretches
Weightlifting
Clean and Jerk (1×3, 2×2, 3×1, athlete may increase)
Metcon
Metcon (AMRAP – Rounds)
18 Minute EMOM
– 8 Wall Balls (20/14)
– 6 American KB Swings (53/35)
– 4 Burpees
Score is each complete round finished (Max score 18)
(Rx+ 30lb WallBall, 32/24kg KB)