CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute ROW or Ski easy pace, then: 2 Rounds: 20 pendulums, 15 V-Ups, 10 Scorpions 10 Scap Pulls or Kip Swings Then 3 Minute Row or ski at faster pace. Shoulder Mobility Coach’s Choice
Weightlifting
Power Clean + Hang Power Clean + Push Jerk (E:45 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
3 Bar Muscle Ups
6 Chest to Bar Pullups
9 Burpees
12 Calorie Row, Ski or Bike
Rest 1 Min after each round
Scale with 3 C2B, 6 Pullups