CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Jog
PVC:
– 10 Passthroughs
– 5 Big Circles
– 10 Good Mornings
– 10 Back Squat
– 10 OH Squat
– Lat Stretches
– Leg Swings
– Clean Pulls
– Clean High Pull
– Muscle Clean
– Power Clean
Weightlifting
Power Clean (Warm up to 80%, then 5×4 @80-85%)
Metcon
Metcon (Time)
For Time:
– 20 Pull Up (Rx+ 10 Bar Muscle Ups)
– 30 Hand Release Push Up (Rx+ HSPU)
– 40 Toes-2-Bar
– 50 Pistol
POST WOD
Seated shoulder stretches, coaches choice
Extra Credit
Optional – Back Extension 3×15 + Russian KB Swing 3×15
Alternate Movements