CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
:90 Jump Rope
Spiderman Stretch, 3 position reach, x2 each
Lateral Drop Unders x8 each way
Sleeper Stretch :60 each side
12 Scarecrow + Shoulder Press
8 Each Leg Hamstring Kicks
Weightlifting
Back Squat (8EMOM: – 3 Back Squat + 3 Box Jump)
Warm Up to ~75%, then start EMOM. Do 3 box jumps immediately after the 3 squats. Athlete may increase weight.
Metcon
Metcon (Time)
8 Rounds for Time
– 3 Clean & Jerks (155/105)
– 10 Jumping Lunges
(Powers is ok)