CrossFit Momentum – CrossFit
Warm-up (No Measure)
Ski or Row 2 Minutes
20 Banded Face Pulls
10 Straight arm Banded Hand Circles each way
10 Single arm lat Pulldowns Each
10 Banded Overhead Squats
Snatch Balance (3×2, E2M, increasing weight)
Increase E2M throughout – Clock set for 7 intervals of 2 minutes. This is 14 total so keep track of time wisely.
Snatch (4×2, E2M)
Drop and reset between reps.
4-8-12-16-20 reps of
Overhead Walking Lunges (24/16kg)
Lateral burpee over the KB
*50ft Farmers Carry, heavy but unbroken, after each round. Use heavy DBs or KBs
*Total steps on Lunges, NOT each leg – 1-arm overhead