CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
500M Row
8 inchworms
8 leg swings each direction
8 scorpions each side
DB Single Arm Complex
(all 1-arm, working to better OH positions):
With a light dumbbell, 3 four point squats each arm
Then 2x:
3 DB OHS each arm
2 DB OHS with a 3 second pause at bottom each arm
2 DB Squat Drops each arm
3 DB snatch each arm
Weightlifting
Deadlift (10×2, EMOM)
Metcon
Metcon (Time)
Partner 4 Rounds for Time:
– 25 Power Snatch (95/65)
– 15 Front Squat (Same weight)
– 5 Burpee Box Jumps each (24/20)
*split reps as needed on barbell movements with one athlete working at a time. Partners may alternate through burpee box jumps.
Rx+ Overhead Squats, Bar MU, Solo