CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
800M Run
Inchworm x6
Lateral Lunge Stretch x6 each side
Band Low Row x25
Band RDL x25
Step & Drop x8
Straight Leg Dead Bug Hold :25
each
Depth Drop x6
Empty Bar Clean Warm-Up
Weightlifting
Clean (5×4@ 75-80%, R:2M)
Metcon
Metcon (Time)
15-12-9
– 400M Run
– Strict HSPU
– Strict Push Up (Chest to
floor)
Cool Down
Wall Shoulder/arm Stretch, Wall Couch Stretch.
Extra Credit
Optional:
Back Extension 3×15
+ Standing Abs 3×15